Testosterone is vital for the overall health and wellbeing of a person, especially for males. It is a sex hormone that plays an important role in developing various features of males, such as body, voice, and hairline.
As males age, testosterone levels naturally decline. Low testosterone levels can have a harmful effect on the body, causing issues such as obesity, diabetes, reduced sexual drive, and more. Consequently, people take steps such as therapy or supplements to either slow or reverse the process.
If you are suffering from this problem, you can approach Low T Clinic in West Palm for help. Read along to know how to boost testosterone levels.
Start By Working Out
Exercise, irrefutably, is an effective way to prevent diseases and maintain body fitness. Many research studies in past years have concluded that men who work out often have a healthy and higher production of testosterone. In contrast, obese people with no exercise regime have lower levels of testosterone.
Some specific physical exercises such as weight lifting, strength, and high-intensity training have a tremendously positive influence on the body and enhance testosterone levels. A regular workout has other benefits like strengthening bones and muscles and improving mental health.
Note: Be careful and avoid over-exercising as it can diminish testosterone levels.
Eating Healthy Food
Without any doubt, what you eat directly influences your health and testosterone level. Therefore, you must thoughtfully decide the diet strategy and incorporate foods that improve testosterone production naturally.
Underneath are some food categories that will help in the production of testosterone.
- Protein-Rich Food
You can eat lean beef, chicken, fish, and eggs, which are rich in protein. Many researchers firmly believe that eating high protein does increase testosterone levels. Nevertheless, if there is a deficiency, the body can produce chemicals that bind with testosterone and lessen the amount.
Apart from meat, you can consume nuts, seeds, and tofu for a protein intake of at least 5 to 6 ounces a day. The actual amount varies and relies on age, sex, or level of activity you perform daily.
Fatty foods like salmon, tuna, and mackerel are rich in Vitamin D and natural testosterone boosters. Vitamin D helps with male fertility and the production of steroid hormones.
- Increase Magnesium Intake
Studies show that magnesium deficiency is quite common and frequently linked with reduced testosterone levels. Therefore, you should eat green leafy vegetables such as spinach and kale to restore magnesium in the body. Besides, nuts like almonds, cashews, and peanuts are good sources of magnesium.
Oysters are recommended for testosterone enhancement as they are rich in zinc. The mineral zinc helps the body to produce testosterone naturally, and oysters have five times more zinc than other food products.
Elimination Of Unhealthy Food
Besides eating healthy food items like fruits, veggies, meat, fish, nuts, and seeds, it is vital to avoid unhealthy food items for maintaining testosterone levels. Avoid drinking alcohol and beer as it only takes five regular drinking days to drop your testosterone levels immensely.
In addition, you should control your calorie intake to avoid becoming obese and insulin-resistant, thereby ruining testosterone production.
When a person falls asleep, the body functions to raise testosterone. Some studies show that the levels are at a peak when a person dreams; therefore, sound sleep of 8 hours is vital to maintain good testosterone levels.
Control stress level
Mental health does have a crucial role in the different types of chemicals and hormones that the body releases. Therefore, chronic stress is dangerous as it can elevate the hormone cortisol that balances the immune response and metabolism rates. Later, the cortisol hormone has grave repercussions on testosterone.
Take Supplements Or Testosterone Boosters
Natural boosters like the herb Ashwagandha positively affect fertility rates, muscle mass, and sperm counts if consumed.
Supplements of Vitamin D, minerals like zinc or magnesium, and D-aspartic acid are also beneficial to maintain and eradicate deficiency of them and increase testosterone in the body.
Also, incorporate DHEA (Dehydroepiandrosterone) supplements to produce testosterone and other hormones that affect body composition.
Testosterone Replacement Therapy (TRT)
TRT treats reduced levels of testosterone. It is available in different forms like through injections, pellets, and gels. Undoubtedly, there are positive as well as adverse effects of testosterone replacement therapy. Some positive results are improvement in mood, strength, cognition, and anti-aging properties.
There are many reasons why testosterone levels fall, and age is one of them. It is crucial to retain the production as it drives libido, produces sperm, and strengthens muscles. People can boost testosterone naturally by following the above-mentioned points, like food and exercise, or through TRT and supplements. To get professional assistance, visit the Low T Clinic in West Palm.