Low testosterone can kill your sex drive, and it plays a role in reducing your muscle mass, body strength, bone density, and red blood cell production. It can affect your performance in bed, reduce your energy, and leave you feeling unmotivated.
Testosterone production naturally begins to decline after the age of 30, and for each year thereafter, it decreases at a rate of around one percent each year. Low testosterone is common among men over 50, and it can really do a number on your quality of life. But before you head out for testosterone replacement therapy, which is a viable solution but one with risks, there are a number of things you can do first to naturally increase your testosterone levels.
Here are five of the most important ways to naturally increase your testosterone:
You really are what you eat. If you eat a lot of unhealthy, processed food, your testosterone and other hormone levels can slip. Constant dieting or overeating also disrupts your hormone levels. Your best bet is to eat a healthy balance of complex carbohydrates, healthy fats, and lean protein, every day, all of which are essential for testosterone production.
Try this ultra-healthy smoothie any time of day for a boost of testosterone-friendly nutrients, including healthy fats, protein, and carbs.
2 tbsp. ground golden flaxseed
2 tbsp. whey protein
1 tbsp. peanut butter
1/2 cup blueberries, fresh or frozen
1/4 cup almond milk
1 cup ice
Combine the ingredients in your blender, blend until smooth, and enjoy.
A large peer-reviewed study published in the European Journal of Applied Physiology found that people who exercise on a regular basis have higher testosterone levels than those who are sedentary.
This is true for older people as well as for younger folks. Strive to get at least 30 minutes of moderate-intensity exercise most days of the week and engage in strength training twice weekly for he best results.
Long-term or chronic stress has a major impact on your testosterone levels. High levels of the stress hormone cortisol can lead to a reduction in testosterone production, and vice versa, according to a study published in the Annals of the New York Academy of Sciences.
If you're constantly stressed, learn how to reduce your stress for better overall health as well as to boost your testosterone levels. Yoga, meditation, deep breathing exercises, and physical activity are fantastic stress relievers.
The amount and quality of your sleep can have profound effects on your testosterone levels. One study, published in JAMA, found that in sleep-deprived men who got just five hours of sleep a night for a week, daytime testosterone levels were decreased by 10 to 15 percent. They also had lower energy, a reduced libido, and poor concentration. Strive for seven to nine hours of quality sleep each night. If you suffer from insomnia or other sleep problems, visit your doctor.
There are supplements that contain vitamins, minerals, and other nutrients that promote the production of testosterone. For example, a study published in the Journal of International Society of Sports Nutrition found that tongkat ali root, long used medicinally, reduces cortisol and increases testosterone production. Maca root powder and L. arginine HCL are other research-based ingredients that play a role in healthy testosterone levels.
Increasing your testosterone levels naturally isn't rocket science. When it all boils down, you can increase your testosterone through a healthy lifestyle that includes nutritious food, plenty of exercise, adequate sleep, and the right nutrients that promote healthy testosterone production.
As part of a healthy lifestyle, taking two capsules daily of Predoxen can help boost your testosterone levels for greater virility as you age.
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