5 Ways To Boost Testosterone Naturally

Fitness Tips

5 Ways To Boost Testosterone Naturally

Do you get sick easily? Are you suffering from depression and weight problems? These symptoms are all signs of low testosterone levels. Contrary to popular belief and the stigma surrounding testosterone use in professional sports, testosterone actually has energizing benefits for both men and women.

Testosterone is crucial for healthy living and plays an important role in building muscle and bone mass, increasing vitality and stabilizing mood. As people get older, the more they need this hormone since its normal levels decline with age and its function becomes less effective for optimal health.

Read on to learn more about improving the quality of your life by increasing your body’s ability to produce testosterone.

 

1. Increase Your Intake of Healthy, High-Quality Fats

When it comes to boosting testosterone levels, an intake of fat from fish, nuts and seeds is recommended.

It is important to note that not all fats are considered healthy. Before you start eating fat from random sources, be mindful of the quality of fats in your food. Trans-fats, such as those commonly found in deep fried foods, should be avoided since they negatively influence the body’s ability to produce testosterone.

2. Work Out With More Intensity

Intense training is an effective way of sustaining testosterone in the body. Squats, deadlifts and military presses are three exercises that force the body to work extra hard and churn out this essential hormone. High intensity interval training (HIIT), including super sets and compound exercises, is a great way to minimize gym time while increasing your overall fitness level.

While you might think longer is better when it comes to fitness benefits, long exercise programs can actually expose the body to cortisol, a stress hormone that can negatively affect the production of testosterone. An undesirable amount of cortisol also decreases the body’s ability to recover. Because of this, experts agree it is best to keep workouts between 30-45 minutes.

3. Consider Fish Oil, Magnesium and Zinc

There are plenty of natural supplements that support the body’s ability to make testosterone. Daily intake of fish oil, magnesium and zinc has been linked to healthy levels of the hormone. It is important to remember that taking magnesium can make you sleepy; therefore, time it closer to your bedtime. For individuals with sensitive stomachs, zinc should be taken after a meal. Apart from positively affecting testosterone levels, fish oil can be beneficial in preventing cardiovascular disease. It can also boost endurance during workouts.

4. Get More Sleep

Recovery is the key to increasing testosterone. When you work overtime or lack sleep, your body becomes exposed to stress and testosterone storage decreases. As a result, one should aim for 7-9 hours of sleep every night. If you can’t clock in that amount, the next best option would be to take an afternoon nap.

5. Avoid Pollution and Preservatives

Studies show that exposure to pollution and harmful toxins can lead to low testosterone. If you live in the city, pollutants from cars and factories are impossible to avoid during daily commutes, but you can improve air quality during your workout by staying away from congested areas.

As for preservatives, packaged foods, which contain high levels of BPA, should be replaced with minimally processed or organic options.

Managing testosterone levels is really about making the right lifestyle choices and being consistent. You may not be able to apply all of these tips, but incorporating a few can go a long way.

How are low testosterone levels affecting your life? Share your thoughts with us below.