Remember during puberty when your “little boy voice” disappeared, and you woke up one morning transformed with a deeper “manly” voice? Testosterone is the hormone that causes these types of changes, and for men it is a vitally important hormone that can affect their general health.
Both males and females have testosterone, and even into adulthood and old age, both need to maintain healthy levels. Testosterone can affect not only sexual function, but risk for disease and overall health. Fortunately, there are several natural ways you can start to improve your testosterone levels.
Eat Whole Foods
A healthy diet is one which consists of a balance of fats, protein, and carbs. This balance helps to keep testosterone levels within range and improves long term health. While carbs help to increase testosterone during resistance training, protein helps with fat loss, and sufficient healthy fats are also beneficial for testosterone.
Avoid seesaw dieting and binging as these activities may negatively affect testosterone levels.
Exercise Regularly
It seems exercise is good for everything! That includes boosting testosterone.
Studies show that individuals who exercise regularly have higher testosterone levels, no matter what your age or body type. Both elderly and obese men are able to increase their testosterone levels with added physical activity.
Weight lifting seems to be the most beneficial way to boost testosterone along with high intensity interval training.
Keep Stress Under Control
Leading a stressful life can have a huge impact on your testosterone levels. As stress increases, so does your body’s level of the hormone cortisol, which reduces testosterone. Cortisol will also increase appetite and lead to weight gain – as in the kind that stores unhealthy body fat around organs.
Focus on reducing consistent and repetitive stress in your life. A great place to start is to make sure that you are getting enough sleep, and are eating nutritious foods.
Take a note from a famous song and don’t worry, be happy.
Take Testosterone Boosting Supplements
One easy way to boost testosterone is to take Vitamin D supplements along with other recommended minerals like zinc.
About half the population is deficient in Vitamin D, which can negatively affect overall health. Vitamin D can be found naturally in the sunlight, so getting sufficient time in the sun (with sunscreen of course) is an easy way to boost testosterone. If you’d rather go for a supplement, the best practice is to take 3000 iu of Vitamin D3 daily.
Taking vitamins A, C, and E can also help boost testosterone, but researchers all agree Vitamin D and zinc are superior.
Seniors can not only improve testosterone levels by taking Vitamin D and Calcium, but it will also help to reduce their risk of falling.
Make Sleep Your Friend
Restful sleep is a vital part of a healthy life, plus it is a great aid to your testosterone levels. 7-10 hours of good quality sleep is recommended for most adults. Studies have shown that those who only get 5 hours of sleep per night had a 15% reduction of testosterone, and those sleeping only 4 hours were borderline deficient.
Darken your room, turn down the temperature, and turn off all devices for a good night’s sleep.
Enjoy Sex and Stay Away From Estrogen Compounds
This is an important one. A healthy sex life, no matter your age, is a way to boost and help regulate testosterone levels.
Exposure to estrogen-similar chemicals is dangerous to your natural hormone levels. Avoid parabens, BPA, and other compounds found in plastics. In addition, excessive alcohol consumption and drug use can negatively affect testosterone.
Low testosterone is a common issue that many men face later in life. Contact Miguel A. Mercado, MD at (281) 351-5174 if you feel like you might be experiencing low testosterone, and would like a consultation.