Both men and women have testosterone, though men have it in larger amounts. It’s important for both men and women to maintain healthy testosterone levels.
Having healthy levels of testosterone comes with many health benefits, including more energy, an improved mood, a healthier heart, stronger bones, and better cognitive abilities.
Unfortunately, due to common habits in the modern world, many men and women are experiencing a decrease in testosterone levels,
Fortunately, you don’t have to take supplements or boosters to increase your T-levels. Following are ways you can boost your testosterone levels naturally.
How To Increase Testosterone Levels Naturally
1. Get More Sleep
It’s time to improve your sleeping habits. Thanks to electricity, many people end up burning the midnight oil, staying up late to work, read, watch TV or go out clubbing.
However, not getting enough sleep is a common cause of reduced testosterone levels.
A study by the University of California found that limited sleep for just one week can reduce your testosterone levels by up to 15 percent.
Try getting to sleep earlier. It’s also important to get better sleep with fewer interruptions, as interrupted sleep has similar effects as reduced sleep.
Reduce your alcohol intake before bed. Try drinking fewer fluids if you find yourself getting up to urinate frequently during the night (if it’s a serious problem, see a doctor).
Avoid watching TV or looking at screens for an hour or two before going to bed. Eat dinner a few hours before and avoid spicy foods or foods that will upset your stomach.
If you have sleep apnea, get seen by a professional who can help you with that.
2. Reduce Your Alcohol Intake
Drinking small amounts of alcohol isn’t much of a problem. Actually, studies found that infrequent low doses of alcohol can actually lead to a small increase in t-levels.
However, if you drink regularly, your testosterone levels are likely to go down over time. Chronic drinking interferes with your body’s production of testosterone in many different ways.
3. Regular Exercise
It’s crucial to maintain an active lifestyle. Studies show that exercising regularly and being active will help boost your testosterone levels.
To help motivate yourself, do the exercises that you like best. If you like running or jogging, do that every morning while listening to music, the radio, or a podcast.
Running and walking will also regulate your body weight.
If you enjoy going to the gym and/or lifting weights, do that. While the most important thing is simply to get moving, lifting heavier weights is the best option for increasing testosterone levels.
Try using more muscle groups and lifting heavier weights with fewer reps, rather than lighter weights with higher reps.
4. Get Enough Vitamins
It’s important to have a healthy diet that provides you with a wide range of vitamins. Here are some examples of nutrients that can help repair or increase your testosterone levels:
● Vitamin D
If you are not eating enough vegetables and fruits, consider taking a daily multivitamin.
5. Eat a Balanced Diet
A balanced diet is crucial for maintaining a healthy body. This starts with cutting out foods that are unhealthy.
In general, it’s good to avoid processed foods. Try to stick to natural foods or meals that incorporate more raw ingredients.
Candy, sugary drinks, and snacks such as potato chips should be avoided. Avoid fast food meals as well.
Instead, focus on getting a good intake of lean protein, carbs, and healthy fats. If you are not getting enough protein, consider taking whey protein. They will fulfill deficiency.
6. Eat These Natural Foods
One way to boost your testosterone levels naturally is by eating natural foods that have a positive effect on your t-levels.
Remember we mentioned that Vitamin D can help boost your testosterone? Try eating fish, salmon, sardines, eggs, and milk to get more Vitamin D.
Of course, getting enough sunlight every day is crucial if you want to get a healthy amount of vitamin D. Fifteen minutes is a good goal to aim for.
For zinc, trying eating foods such as oysters, shellfish, and beans.
For healthy carb sources, try fruits, potatoes, and white rice.
Research shows that there are a variety of other herbs that can help increase your t-levels. Ginger can lead to a 17 percent increase in testosterone.
Ashwagandha, an ancient Indian herb, can lead to an increase of up to 22 percent. Fenugreek is another recommended herb.
7. Avoid Eating These Foods
Not all foods – even natural foods – are good for your testosterone levels. There are a few foods that may decrease your testosterone levels.
If you’re struggling with improving your testosterone levels, consider cutting down on the following foods.
Soy is one food that may be harmful to maintaining healthy testosterone levels. Studies show that eating high amounts of soy on a regular basis can lead to a decrease in testosterone, according to Men’s Journal.
If you use soy as your main source of protein, consider switching to lean meat or fowl, legumes, and nuts.
Licorice, even natural licorice, can harm your t-levels. The same goes for mint, especially peppermint and spearmint.
Some types of nuts and seeds may also have a negative effect on your testosterone levels.
8. Reduce Stress
Stress and negative thinking can impact your health big time. They can lower your testosterone levels. This can turn into a downward cycle, as lower testosterone levels can lead to more stress by decreasing your motivation to exercise or interfering with your sleep habits.
Try staying calm and find ways to soothe yourself. If you have high levels of stress and anxiety, consider seeing a therapist.
9. Lose Weight
Obesity is terrible for healthy testosterone levels. In America alone, more than 35% of adults are obese. If you are overweight or have too much belly fat, start getting started with a weight loss program.
By sticking to a healthy diet and avoiding processed foods, you will already be taking a big step in your weight loss journey. It’s important to learn self-control if you find yourself eating too many weight-increasing foods, such as cake.
Finally, start exercising regularly and being more active.
Wrapping It Up
If you are struggling with low energy levels and decreased motivation, your testosterone levels may be low.
By following the above tips, you can increase your t-levels naturally and regain your lost energy.