Research in a prominent clinical endocrinology and metabolism journal shows that the levels of testosterone in adult men has been falling in that last few decades and it is now about 15% lower than it was 15 years ago.
Testosterone is a crucial hormone for men because it has a vital role in both reproductive and sexual function, muscle mass, and even hair growth. Lack of enough of it is responsible for an increase in the likelihood of getting many diseases – from heart disease to prostate cancer. Luckily, there are some natural ways of boosting the levels of testosterone, and some of them include the following:
Keep Stress Levels in Check
Men struggling with anger issues, anxiety, frustration, and anything else that leads to stress, tend to have low levels of testosterone. Stress leads to the release of high amounts of cortisol which in turn affects the body’s ability to produce and use testosterone. Finding methods to keep your stress levels in check will be very useful in boosting the amount of this important hormone.
Intermittent fasting can increase the levels of testosterone by up to 400% if you do it right. A study by the Medical School at Virginia University shows that this form of fasting also increases the levels of growth hormones which have a close relationship with testosterone. To make sure that you do intermittent fasting the right way you should take all your three meals between noon and 6 pm so that your organs get enough time to rest.
Shed Some Weight
Research presented at the 2012 edition of the Endocrine Society meeting shows that shedding the extra pounds can increase your testosterone levels significantly. In fact, other research findings show that being overweight by 30 pounds can accelerate the natural decline of testosterone by up to 10 years. Short, intense and consistent exercises are one of the best ways to lose the extra pounds and boost the levels of your testosterone.
Eat Healthy Fats
Men who eat enough fat have the highest testosterone levels, but fat is what nutritionists and your gym instructor will tell you to avoid if you want to stay lean. However, there are some healthy fats that you can eat to boost the levels of this hormone without affecting your muscles building or workout program. Some of these healthy monounsaturated fats include those that are found in nuts and oily fish.
There are also other ways of boosting your testosterone and balancing all the other vital hormones, and they can include approaches like limiting your sugar intake, optimizing vitamin D levels, and taking enough zinc. However, it is important to know that maintaining a healthy lifestyle is enough in most instances to sustain the right balance of all your hormones.