Do you find yourself feeling tired, lethargic, have a lack of libido, and find it difficult to concentrate? If so, low testosterone may be to blame. There are tests that can confirm this either way, but as men age their testosterone always declines.
There are some factors that can increase the rate in which a person’s testosterone levels decrease. Beyond just genetics, factors such as exposure to drugs and chemicals, impact from combat sports, or poor diet can speed this up.
Just as there are causes for testosterone levels decreasing faster, there are also ways you can boost testosterone naturally. There are numerous health benefits to following these steps, and you’ll feel much better for it. Not to mention you’ll put some extra life into your facial hair, and have a little extra swag in your style.
So read on and see if you can incorporate any of these life changes.
5 Ways to Boost Testosterone Naturally
Lose Some Weight
If you are overweight you have probably been telling yourself you will start getting into better shape soon enough. Well now is the time, start shedding those excess pounds you’re carrying around.
Being overweight is directly related to having low testosterone levels. Start by changing your diet, this is a major step in the right direction. You can’t simply up the exercise while putting loads of junk into your body.
Respect your body and it will respect you, start cleaning up your diet and doing some light exercise. You’ll feel a whole world of better, and your testosterone will stop declining as rapidly as it is.
Reduce Your Stress
This is easier said than done for so many of us, and something you already know you need to do. But just like losing weight, it’s time to start taking action. When you are feeling stressed your body releases cortisol, a hormone that is known to block the effects of testosterone.
Depending on how bad your levels of stress are you can look into some different types of therapy. Acupuncture is known to be very effective, so it meditation. But ultimately you will need to remove the stressful influences in your life.
Consume Plenty of Zinc
A mineral known to be important for our body’s testosterone production is zinc. The good news is that you can change this within just a few weeks of starting to take zinc supplements. It is estimated that around 50% of men over the age of 60 are not getting enough zinc in their diets, along with around 25% of middle-aged adults.
You can get enough zinc from your diet if you eat good foods, such as; meats, fish, milk, cheese, beans – most foods that are high in protein. Vegetarians will struggle to get a decent amount of zinc, so supplements are normal if you are a vegetarian.
If you decide to take supplements to make sure you’re getting enough zinc then aim for 40 mg as a maximum. This is the maximum recommended daily limit for adults, and taking more than this will not have an increased effect. Quite the opposite, it may have some unpleasant side effects.
Start Strength Training
Ever looked at those big muscled guys and thought ‘they must have a lot of testosterone’? Well it’s very possible they do, and some of it will be a result of all the heavy weight training they are doing.
Aim for low-rep heavy lifting. This is the most effective way to kick-start your testosterone production. Combine this with a healthy diet containing plenty of protein and you have a recipe for a better body, increased testosterone, and a happier, healthier outlook.
If the traditional weight training isn’t for you. Maybe a spot of bear wrestling, rock climbing, or something else equally as manly will do.
Reduce Your Sugar Intake
After eating sugar your testosterone level actually decreases. This is believed to be because of the link between high insulin leading to lower testosterone. In this day and age it’s all too easy to consume lots of sugar without barely noticing. We have fast food, snacks, and drinks all loaded with sugars at our disposal.
But now you know about the link to your testosterone problems it’s time to make a change. Sugar presents a serious addiction problem to many people, so start slowly if you’re going to find it difficult. Move to sugar-free drinks and cut out the sweets and treats, it’s important enough that you should be able to make it a priority.