If you are feeling sluggish, feeling thick around the middle, or noticing a decline in libido, you are going through something many men experience with aging.
While these may be associated with declining testosterone levels, these symptoms do not necessarily mean that you have low T or that you need testosterone therapy. You may just need to adjust to your changing body by picking up some healthy habits that are also natural testosterone boosters.
Working harder to combat your symptoms naturally is going to help you move toward resolving the cause of your problems. For example, maybe you are not as active as you used to be due to low energy and weight gain, but pushing through that and getting more regular exercise is a natural testosterone booster that is going to help increase your energy, muscle mass, and help you lose weight.
Natural methods are the best place to start if you want to increase your testosterone levels. If you have had your free testosterone level tested and it is normal, or if you only experience a few symptoms of declining testosterone, try these natural testosterone boosters to see if they help you improve your performance in the bedroom, in the gym, and at work. Many men may experience some of the symptoms of low T as they age, but having these symptoms does not necessarily mean you actually have low T or need testosterone therapy.
Testosterone is the main sex hormone in men. It plays a critical role in a man’s libido, erectile function, mood, brain function, muscle mass, bone health, energy, and even sleep. Pharmaceutical companies make a lot of money from scaring men who do not technically have low T into taking testosterone therapy. It is easy to get caught up in the low T marketing because who doesn’t want a better sex life and body?
The problem with testosterone therapy is that it comes with several unwanted side effects (like hair loss) and can significantly increase cardiovascular risks for certain men. Be aware of the signs you shouldn’t take testosterone therapy. Men who have heart trouble, are overweight, or have sleep apnea should not take testosterone therapy and should look into more natural treatments for increasing testosterone.
Incorporating the following 10 healthy habits that also happen to be natural testosterone boosters are going to help you increase your testosterone while improving your heart health and general well being. Not only will they help bring your testosterone to more youthful levels but also they will make you feel younger and healthier so you can enjoy your life, and this is going to improve your mood and outlook on life as well.
1. Eat Foods that Increase Testosterone
Eating certain foods can increase testosterone in men. Pomegranate, beets, oatmeal (which contains the amino acid arginine), and watermelon (which contains citrulline) are all easy-to-find foods that are natural testosterone boosters that have a positive effect on erectile function.
Eating cruciferous vegetables like broccoli, kale, cabbage, and cauliflower can also help keep your sex hormones, testosterone and estrogen, in balance. Foods high in lycopene (like cooked tomatoes) are a natural remedy for erectile dysfunction as well.
Also avoid foods that are high in saturated fats and high servings of carbohydrates and processed breads. These can make you feel sleepy and increase your blood sugar and while not directly affecting testosterone, will make you feel less energetic and less able to tackle the task at hand – whether that be in the bedroom or the weight-room!
2. Take Natural Supplements
Because you cannot always eat enough of the foods that boost your testosterone levels, taking a daily supplement is a convenient way to get the plants and amino acids that can help promote your natural testosterone levels and support balanced hormones. The active parts of many of the above foods are found in supplements that promote natural testosterone.
Studies show that supplements such as Avena sativa, fenugreek, beet root, Tribulus terrestris, acetyl-L-carnitine, L-arginine, and L-citrulline can help encourage natural testosterone production or make your testosterone more active.
3. Have More Sex
Here’s our favorite piece of advice: have sex. Having more sex helps to boost your testosterone levels. Sex is also beneficial in decreasing stress and encouraging sleep (if you do it before bedtime), knocking two more health items off this list. Your testosterone is generally highest in the mornings so that might be a good time to have sex when you wake up. After a hard day at work it’s more difficult to get in the mood and your fatigue from stress and other events of the day might tend to dampen your libido as well.
4. Sleep More
Getting the proper amount of sleep can significantly help with testosterone production. There are several ways to help men sleep better at night, including creating and sticking to a sleep schedule, removing the phone or device from the bedroom, and keeping your room cool and dark.
Try and aim for a minimum of 7 hours sleep a night. During the rest phase your body produces hormones and replenishes your body with your daily energy needs. Try also incorporating daily naps in to your schedule. It’s not possible for everyone, with daily demands and workload, but incorporating a 20 minute “power nap” has been shown to increase energy and productivity levels.
5. Manage Stress
The stress hormone cortisol blocks the production of testosterone, so it is important to learn to manage stress. Some stress management techniques you may find useful include meditation, tai chi, yoga, or any exercise or activity that relaxes you. Having sex also decreases stress as we described above.
6. Exercise More
When your testosterone declines it takes your strength and muscle mass with it. Getting regular exercise is a natural testosterone booster, so it is important to keep exercising.
You may have to increase the intensity of your workouts. Be sure to include lifting weights and working large muscle groups. Studies show that increasing the weight load on the big muscle groups (hips and quads) boosts short term testosterone production.
Be careful though with continual long distance/marathon style exercise as well as high intensity exercise with no rest days. The stress from consistent high intensity exercise as well as endurance training can cause adrenal fatigue and lowering of testosterone levels.
7. Lose Weight and Maintain a Healthy Weight
Obesity contributes to increased estrogen production because fat cells make estrogen. You may wonder why estrogen is important for men, but maintaining a proper balance between estrogen and testosterone is important for heart health and testosterone production. An excess of estrogen decreases testosterone and also can have other unwanted side effects like “man boobs”.
8. Avoid High-Protein Diets
When you pump a lot of protein into your body and bloodstream, your testes produce less testosterone. You can protect your testosterone levels by easting a healthy diet that includes high-quality carbohydrates such as fruits, vegetables (including cruciferous vegetables), and whole grains in your diet. Protein should make up about 25 to 30% of your calorie intake.
The rest should be a balance of healthy fats (avocados, seeds, nuts etc), as well as high quality carbohydrate grains and vegetables. High protein diets have had a lot of attention over the years due to the popularity of The Atkins Diet but the long term health affects of eating sausages and bacon are not consistent with a healthy and energetic lifestyle. You may lose weight; but you may also lose your life prematurely.
9. Limit Alcohol
Alcohol increases the metabolism and elimination of testosterone from your bloodstream. Alcohol also reduces the rate that your body produces testosterone. Cutting back on drinking can help your testosterone level and help you sleep better at night. Alcohol also affects your liver, which is the main organ responsible for regulating the availability of free testosterone in our bodies.
10. Avoid Chemicals Like BPA
Bisphenol-A, or BPA, is a chemical used in plastic products and to line aluminum cans. There is increasing evidence that exposure to low levels of BPA can create hormonal problems and there is even evidence that BPA increases prostate cancer risk. Avoid environmental endocrine disruptors by not using plastic water bottles, canned foods, and plastic containers for your food. Avoid heating foods in plastic as well.
Benefits of Using Natural Testosterone Boosters
All of the advice on boosting your testosterone levels is good advice for healthy living and better aging. The benefits of maintaining balanced hormones will provide you with more than just sexual benefits. Testosterone is important for bone health and helps prevent osteoporosis. It’s also good for your heart; helps you sleep better, and can improve your mood and ability to concentrate.
If you incorporate these natural testosterone boosters into your life and take supplements like EveryDay Male you will find that you have more energy and will be able to focus better on work and your relationships. Many of these steps to increase testosterone will help you stay healthy, strong, and active as you age without the significant health risks of having testosterone therapy.