Natural Testosterone Boosters
Testosterone hormone plays an essential role in men’s health.it helps to sustain muscle mass, bone density, and sex drive. Testosterone production is at its most important in a man’s early adulthood and drops a little bit each year thereafter.
When the body doesn’t provide the right amount of testosterone, the condition is called hypogonadism. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone therapy. Therapy isn’t usually prescribed, though, if your testosterone levels fall within the normal range for your age.
1. Get a Good Night’s Sleep
Research published in the Journal of the American Medical Association revealed that deficiency of sleep can exceedingly decrease a healthy young man’s testosterone levels. That result is clear after only one week of decreased sleep. Testosterone levels were especially low between 2 and 10 p.m. on sleep-restricted days. Study participants also reported a decreased sense of wellbeing as their blood testosterone levels dropped.
How much sleep your body needs depends on many factors. Most adults usually need between seven and nine hours per night in order to function well and lead a healthy life.
Overweight, middle-aged men with prediabetes are also possible to have low testosterone levels. Research from The Journal of Endocrinology showed that low T and diabetes are closely connected. Men who maintain a normal weight have a lower risk of developing full-blown diabetes as well as hypogonadism.
Research published in the European Journal of Endocrinology confirms that losing some weight can help boost your testosterone. These findings don’t mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.
3. Get Enough Zinc
- whole grains
Adult males should aim to get 11 mg of zinc each day.
4. Get Some Good Exercise
show that total testosterone levels increase after exercising, especially after resistance training. Low testosterone levels can affect your sex drive and your mood.
Exercise also boosts energy and endurance and helps you to sleep better. Fitness experts recommend 30 minutes of exercise every day.
5. Go Easy on the Sugar
Zinc isn’t sufficient to ensure you’re getting all the nutrition you need. The human body is a complicated system that demands a wide variety of vitamins and minerals for smooth operation.
The Endocrine Society reports that glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose.