No doubt, testosterone plays a significant role in men’s health. For beginners, it helps in maintaining muscle mass, bone density, and sex drive. The testosterone level remains at its peak in early adulthood, and it starts dropping year after year as we age.
When the body stops generating the accurate volume of testosterone, the state is known as hypogonadism. Also, it is known as low testosterone. Men diagnosed with hypogonadism need to make changes in their schedule and diet to improve their testosterone levels.
A healthy sleep of 7 to 8 hours is necessary to keep your testosterone level at the optimum stage. According to the American Medical Association, lack of sleep can lead a healthy young man to low testosterone levels. As per that research, only one week of reduced sleep can impact the testosterone levels of a healthy man. However, how much sleep does your body need depends upon many factors. Generally, 7 to 8 hours of sleep per night is enough to live a healthy life.
Lose Excess Weight
Low testosterone level is most common in middle-aged and overweight men with prediabetes. According to a study conducted by the Journal of Endocrinology, low testosterone and diabetes both are interlinked. It means men with low weight have a lower risk of diabetes as well as hypogonadism.
Make a schedule that includes yoga and workout in it, and strictly adhere to that schedule. It will help you shed some pounds from your extra weight. The next thing that you need to do is avoid junk food and add foods to control diabetes, such as fatty fish, leafy greens, Avocados, Eggs, Chia Seeds, and more. All these food items may work as a testosterone booster. According to the European Journal of Endocrinology, if you are overweight, then losing some weight can heighten your testosterone.
Say Yes to Seafood
Do you know that Oysters have almost five times your recommended daily dose of zinc? Try to add oysters to your meal at least once a week. Oysters help your body to make testosterone. Apart from this, you can also go with beef and beans to restore your testosterone levels.
Avoid Caffeine and Adopt Fruits
It will be great if you can start your day with fruits, such as apples or pomegranates. Caffeine at your day starting can make you more conscious, but not healthy so, try to avoid tea or coffee at the beginning of the day. Fruits can help you with better mental health, blood pressure, and more. Apart from this, it also helps boost testosterone levels.
Add Zinc to Meals
Onions and garlic are rich sources of zinc. They both can help you improve your sperm count. They both help in increasing the level of a hormone that allows the body to make testosterone. According to research, men with low testosterone levels often have zinc deficiencies. Moreover, eat zinc-rich food items, such as beans, nuts, crab, lobster, and whole grains
Exercises to Improve Testosterone
Resistance training can help you increase testosterone levels. Engage yourself with heavy weightlifting exercises. It will not only improve your sex drive but also lead you to healthy sleep, a happy mood, and fitness. No matter how busy your schedule is, manage at least 30 minutes for yourself and invest that time in the gym.
As we age, the testosterone level tends to decline naturally. You might experience the same effects despite following the ways mentioned above. In this case, you can opt for testosterone booster supplements after consulting with your trainer or doctor. Moreover, testosterone booster supplements will help you with better erections and an increased sperm count.