The hormone testosterone is essential for men’s health. For starters, it aids in the maintenance of muscle mass, bone density, and sexual drive. Testosterone production is highest in a man’s early adulthood and gradually decreases each year after that.
Hypogonadism is a condition in which the body does not produce enough testosterone. It’s also known as “low T” at times. Men suffering from hypogonadism may benefit from testosterone therapy. However, if your testosterone levels are within the normal range for your age, therapy is usually not recommended
There is no magic solution for increasing testosterone levels, but some natural remedies may be beneficial.
Have a Restful Night’s Sleep
Getting a good night’s sleep is as natural as it gets. According to research published in the Journal of the American Medical Association, a lack of sleep can significantly lower a healthy young man’s testosterone levels. After only one week of sleep deprivation, this effect is palpable. On sleep-deprived days, testosterone levels were especially low between 2 and 10 p.m. Participants in the study also reported a decrease in their sense of well-being as their blood testosterone levels fell.
Many factors influence how much sleep your body requires. Most adults require between seven and nine hours of sleep per night in order to function properly and live a healthy life.
Get Rid of That Extra Poundage
Overweight, middle-aged men with prediabetes are also at risk for low testosterone levels. According to a study published in The Journal of Endocrinology, low T and diabetes are closely related. Men who maintain a healthy weight are less likely to develop type 2 diabetes and hypogonadism.
According to research published in the European Journal of Endocrinology, losing weight can help boost testosterone. These findings do not necessitate a crash diet. A healthy diet and regular exercise are the most effective ways to achieve and maintain a healthy weight.
Consume Enough Zinc
Men with hypogonadism frequently have zinc deficiency. According to research, zinc plays an important role in regulating serum testosterone levels in healthy men.
Consuming foods high in this essential nutrient may be beneficial. Oysters are high in zinc, as are red meat and poultry. Other zinc-rich foods include:
beans, nuts, crab, lobster, and whole grains
Adult men should aim for 11 mg of zinc per day.
Take it easy on the Sugar
The human body is a complex system that requires a diverse range of vitamins and minerals to function properly. According to the Endocrine Society, glucose (sugar) reduces testosterone levels in the blood by up to 25%. This was true for all study participants, regardless of whether they had prediabetes, diabetes, or a normal glucose tolerance.
Get Some Old-Fashioned Exercising
Total testosterone levels rise after exercise, particularly resistance training. Low testosterone levels can have an impact on both your sexual drive and your mood. The good news is that exercise boosts your mood and stimulates brain chemicals, making you feel happier and more confident. Exercise also improves your energy and endurance, as well as your sleep. Every day, fitness experts recommend 30 minutes of exercise.