The lack of testosterone in men may occur for various reasons. It is a hormonal problem, so the endocrine system is the first to blame. However, lifestyle is the second most powerful factor the influences the hormonal balance in a human body. This is why all therapies for the treatment of hormonal diseases involve a correction of the patient’s habits, diet, and other lifestyle aspects.
Even if your testosterone imbalance was caused by an actual endocrine disorder, there are ways to boost it without hormonal medications. They methods are helpful no matter your issues and are able to help even in most difficult cases. A natural boost of testosterone is time-consuming but the results are stable and benefit many of your body systems. Here is how you can do it.
1. Exercise regularly
Men, whose lifestyle includes regular physical exercises, seldom have problems with testosterone. Workouts with power trainers for different muscle groups are the best for your hormones. The training should be intensive but not too long. An overstressed body will produce cortisol instead of testosterone so it’s important to measure the strain. An hour every 2-3 days a week is enough.
2. Eat healthily
Food habits influence our hormones significantly. To boost the production of testosterone, your diet needs the following changes:
- Include products rich in cholesterol. It is the building material for testosterone. Products include fish, meat, liver, eggs, caviar, and milk. These items must be present in your daily menu but remember that an excess of cholesterol is bad for your cardiovascular system.
- Zinc is important for a proper testosterone production. It is contained in seafood, fish, nuts, sunflower and pumpkin seeds, cheese, and veggies.
- The other important nutrients for men are those that are rich in arginine, selenium, and vitamins C and B. You can find these in meat, eggs, legumes, sesame seeds, nuts, milk, and cabbage.
- Drink plenty of clean water to keep your body hydrated. Be careful with coffee – even one cup a day contributes to a faster waste of testosterone. Bad news for coffee-holics – being fond of coffee can drop your testosterone level significantly in the long-term.
- Soy is a product that contains plenty of natural phytoestrogens. This is incompatible with high level of testosterone. Therefore, if you have low testosterone, avoid eating soy products.
Not only what you eat is important, but how you eat it, too. Control your portion, eat 3-4 meals a day and try to have the last one no later than three hours before sleep.
3. Sleep tight
Getting enough of deep sleep is crucial for the proper functioning of hormones in a human body. 7 hours a day is the minimum, 8-9 is optimal. Rearrange your daily schedule to give yourself enough time for sleep; it’s much more important than it may seem.
4. Make it work
Having regular sex keeps your testosterone function at its proper level. Even masturbation helps. However, doing this in excess is as bad for the testosterone production as the absence of sex. Keep it regular and in a measurable amount.
5. Get enough sunlight
Being under sunlight boosts the production of vitamin D that participates in the production of testosterone. Try to have your daily dose of sunlight but remember to protect your skin with proper SPF products.
6. Keep it natural
If you live in a big city, the air you breathe is highly contaminated with bad chemicals. Try to find time and opportunity to go out of the city and be closer to nature with its fresh air. Drive with your windows closed in the city. Avoid using hygiene products that contain BPA.
Although these tips seem quite obvious and perhaps they are not new to you, they are very helpful in stabilizing your testosterone level. What’s more important, the results will stay with you for a long time and your general health will also improve when you follow these tips.