Testosterone is an essential male sex hormone and anabolic steroid that has endless benefits for the human body. However, sometimes hormones decline in the body either because of age, metabolic disorder, excess body weight, or poor diet. Low levels of testosterone can affect a person’s mental and physical health and sexual well-being. If you suddenly started gaining weight, have a low sex drive, have changes in your sleep habits, and/or inability to gain muscle mass, you might have low testosterone levels. Here are some helpful tips to raise them again.
Exercising is the number one way to maintain a healthy lifestyle. Cardio, weight lifting, running, walking, yoga, or any activity that keeps you active and enhances your metabolism can prevent you from many health issues and diseases. And when it comes to testosterone, exercising can elevate this hormone level. Studies found that men who regularly work out, lift weights, and do high-intensity interval training (HIIT) have higher testosterone levels than those who don’t.
Your testosterone levels can be low due to a lack of vitamins and minerals in your body. It can also be because of your body type and genes. In this case, it’s advised to consult a doctor on the type of medications or boosters you should be taking. There are many supplements for boosting testosterone levels that can help you enhance this hormone’s level in a short time. You might start seeing results in a matter of weeks after taking the supplements. However, make sure to do all the required tests before starting any medication to ensure that it will be suitable for you.
Watch Your Diet
Excess body fat, high cholesterol, and poor choices of food and beverages can be a reason why you’re struggling to increase your testosterone level. Drugs, alcohol, and beverages that contain high levels of sugar can all affect your health. If you’re looking for ways to raise this hormone level with food, eat anything that’s rich in protein, magnesium, and omega. Eggs, milk, meat, oysters, salmon, sardines, ginger, and leafy green veggies will provide you with all the needed vitamins and increase testosterone. Avoid processed food and any food that is packed in plastic bags or containers. Plastic releases some chemical components that can affect your health and especially hormone levels.
Long-term stress can affect your psychological and physical health. It increases your cholesterol levels, affects the immune response, and lowers metabolism, which causes hormone levels to decrease. To lower stress levels, set a bedtime routine and get enough sleep, meditate every day, develop healthy habits to deal with triggering situations, and avoid unnecessary stress. If you believe you’re suffering from chronic stress, seek professional help.
All harmful habits have a negative impact on a person’s testosterone level. If you believe you’re struggling with low hormone levels, evaluate your food and lifestyle choices as they might be the reason. Staying active can reduce stress, enhance your metabolism, and moderate your cholesterol levels, which will automatically elevate your testosterone. If you maintain a healthy lifestyle and still struggle with low hormone levels, you can take supplements to help you with the process. However, it’s recommended to consult your doctor before taking supplements or meds to ensure that its side effects won’t harm you.