One of the most common problems we face as we age is the problem of low testosterone. Testosterone levels in men start to drop when they start approaching 40, and can lead to a whole bunch of issues like lower libido, and les stamina.
Testosterone isn’t just important for men however, as women with low testosterone levels can suffer from the same sexual side effects.
If you think that you’re testosterone levels are low, or are just looking to maintain your testosterone levels, luckily there are some steps you can take to naturally do so.
Why Is Testosterone Important? How Does It Help the Body?
Most everyone knows that testosterone is important for men’s sexual health, however it plays other important roles in other functions which can affect your sexual performance also. Testosterone is involved with maintaining proper levels of red blood cells, muscle mass, energy levels, proper sleep patterns and maintaining bone mass.
Unfortunately as we age, our testosterone levels are going to decline. This is something that occurs naturally, and that we can’t avoid. In addition, things like chronic stress, poor diet, lack of exercise, obesity and some medications can accelerate this drop in testosterone.
With that being said however there are some things you can do to naturally boost your testosterone.
How Can You Naturally Boost Your Testosterone Levels?
Weight Train at Least Three Times a Week
Putting some stress on your body is a good thing, and doing so through weight training has shown to improve testosterone levels. This is because your body responds to minor skeletal muscle tears like the ones you get through weight training with testosterone and growth hormone in order to repair and grow the tissue.
To get the most out of your workout and to see the best results you should be training with weights, preferably heavy weights, at least three times a week.
You should also be lifting heavy for at least 45min each session, and should do exercises that incorporate multiple muscle groups to again see the most growth. Exercises like squats, deadlifts, pullups, cleans, etc. should be at the core of your routine.
Eat More Foods That Have Healthy Fats
One big mistake many men and women as well make when it comes to their diet is eliminating fats altogether. There is a perception that all fats are bad which is not only false, but something that is going to hurt you in the long run.
The fact is that your body needs fat in order to keep your testosterone levels in check. This is because fats in our blood are what the body uses to carry cholesterol throughout the body. Cholesterol is what your cells use to make testosterone, so without that fat, the cholesterol isn’t going anywhere.
Keep your testosterone levels steady by eating healthy fats like those found in avocados, pumpkin seeds, sunflower seeds, almonds, cashews and other nuts and seeds. Olive oil is another great food additive that provides plenty of healthy fats as well.
Reduce Stress and Lower Body Fat Percentage
Even though it may not seem like it at first glance, these two are both related and can both decrease levels of testosterone in the body. This is because of a stress hormone produced by the body called cortisol.
Cortisol is a hormone that the body secretes when it is stressed, and is also something that influences weight gain as well. The higher levels of cortisol in the body, the more prone the person is to putting on more weight, especially around the midsection and hips.
You can both reduce your levels of stress and your fat by doing some form of exercise that you enjoy to kill two birds with one stone here. Yoga, swimming, kickboxing and other similar activities are great ways to reduce your stress and burn plenty of calories in the process.
Doing both will help to improve your levels of testosterone while reducing your stress and some weight in the process.
Lastly, it is always important to get plenty of sleep as many of us are aware but still don’t do so. Getting the proper amount of sleep is essential in many things related to our health, testosterone levels included.
This means not only getting a full nights of sleep which is at least 7 hours, but sleeping during regular hours as well. Ideally you want to be going to bed around 10 p.m. and waking up around 5-6 a.m. to best improve your testosterone levels.