Testosterone is arguably the most important hormone in a man’s life. The health benefits of this magical hormone include maintaining muscle mass, bone density, libido, and the general health of the body. Not only that, but it also helps in improving our mood, sleep, and energy level in our everyday life.
The production of testosterone is at its highest in the body when a man first comes to the age of maturity. But, unfortunately, as the time passes, its level starts decreasing, leading to different health problems including risks to diabetes and heart disease. It also damages the sexual function of the body. Don’t worry; this is a natural phenomenon, and there are a few simple tips that can help you overcome these problems:
1. Never compromise your sleep: Research has proved that getting a quality sleep is the most important factor in maintaining your testosterone level. So, never forget to get a good night’s sleep of seven to nine hours every night. Here is a video to help you get the best night’s sleep you ever had.
2. Get more vitamin D and Zinc in your food: Both vitamin D and Zinc are proved to be the most dietary factors when it comes to maintaining testosterone in the body. So, adding an adequate amount of these nutrients in your food will have exceptional effects on your testosterone level. The easiest way to get these nutrients is to increase the consumption of nuts, beans, and whole grains.
3. Reduce sugars in diet: According to scientists, high blood glucose level hurts the testosterone level in the body. So you may want to keep in check your sugar habit if you want to maintain your testosterone.
4. Get more high-quality fats: Fat is a natural testosterone booster: Regularly eating good quality fats can significantly increase the testosterone in the body. So don’t hesitate eating red meat, chocolates, and eggs. You should also consider adding nuts and oils in your diet to get more healthy fats.
5. Stop getting stressed: Stress is not good, neither for your body, not for your brain. When you are in stress all the time, the stress hormone (cortisol) is released that affects all you physical and mental functions very severely, including the mechanism involved in the production of testosterone. So, if you want to live a long happy life, this may be a good time to stop getting stressed.
6. Go for Intermittent Fasting: Intermittent fasting means skipping your meals periodically. It is proved to be another natural testosterone booster. It allows your organs to rest and work better on bodily functions other than digestion.
7. Do shorter workouts with breaks: Working out for longer periods leads to stress, resulting in the release of cortisol. Research has proved that taking short resting intervals between exercise sessions produces excellent health results, including optimum hormone production. So: DO workout, but with short breaks.
8. Avoid unnecessary medication: Liver enzymes play a significant role in the manufacturing of testosterone in the body. Excessive and unnecessary medication, along with its other adverse effects, can hinder the testosterone output by damaging the liver function. So, only use recommended and necessary medication if you are worried about your low testosterone production.