Testosterone is the main male sex hormone, but women also have small amounts of it. It’s important for males to maintain optimal levels of testosterone throughout adulthood and into old age for the following reasons:
- Healthy levels of testosterone are important for your general well-being
- It decreases the risk of disease
- It helps with body composition and muscle mass
- It’s essential for sexual functioning
Testosterone also plays an important role in female health and sexual well-being. Below, we’ll outline some things you can do to boost low levels of testosterone.
How to Get Your Testosterone Levels Up?
Research shows that both men and women need to have healthy levels of testosterone, especially as they age. Here are some things you can do to increase your testosterone levels naturally:
Regular exercise is one of the best ways to prevent many lifestyle-related diseases and it can also help boost your testosterone. Resistance training, such as weight lifting, is the best exercise you can do to boost testosterone. High-Intensity Interval Training (HIIT) can also be effective, though all types of physical activity and exercise help increase testosterone to some degree.
Not getting enough sleep can negatively affect the levels of hormones and chemicals that your body needs to function properly, including testosterone. Making sleep a priority can help you maintain proper testosterone levels. Ideally, you should try to get at least seven to eight hours of sleep a night.
Eat Foods That Increase Testosterone Levels
What you eat can have a big impact on testosterone and other hormone levels. A diet that’s rich in the following nutrients can help boost your testosterone:
- Protein. This helps maintain healthy levels of testosterone and aids with fat loss, which is also associated with testosterone.
- Carbs. Eating carbs can help optimize testosterone levels during resistance training.
- Healthy fats. Research shows that sufficient amounts of healthy fats are beneficial for testosterone and overall health.
Long-term and chronic stress is dangerous and can lead to a host of problems in your body. Stress elevates your levels of cortisol, which is responsible for managing several processes, including your immune response and metabolism. High levels of cortisol also negatively impact testosterone levels.
Vitamins and Supplements
There are many vitamins and substances that can help boost your testosterone levels, including:
- Vitamin B
- Vitamin D
A study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements might correct a deficiency and even help increase your testosterone levels. Another way to boost vitamin D is by getting at least 15 minutes of direct sunshine a day. DHEA is another hormone that helps with testosterone production and other hormones that affect your body’s composition.
Of all the vitamins and minerals available, research shows that zinc and vitamin D are the best for testosterone.
Learn More About How to Increase Testosterone levels with Baptist Health
If you want to learn more about how to boost testosterone levels, find a Urology Care provider near you.