It is entirely natural for testosterone levels to go down with time. A large number of men over the age of 80 tend to have low testosterone. As per Tennessee Men’s Clinic, many younger men can also be troubled with symptoms of low testosterone, especially if they are obese or have underlying health conditions like sleep apnea and diabetes. While today there are treatment options available for low testosterone, men can also boost testosterone levels naturally to an extent by making certain healthy lifestyle changes.
Tennessee Men’s Clinic mentions lifestyle changes that can help improve testosterone levels
Testosterone is a steroid hormone produced largely in the testicles and ovaries. Adrenal glands may also produce it in small amounts. Testosterone is among the prime drivers of physical changes like hair growth, voice changes and muscle development in boys during puberty. Men must have optimal levels of testosterone throughout adulthood for their general health and well-being. Here are two simple lifestyle changes that can help men to stay healthy and boost their testosterone levels.
- Improve the diet: Adopting and maintaining a healthy diet can benefit the testosterone in multiple ways, as it promotes weight loss and a healthy weight, as well as lowers the odds of blood sugar spikes. Overweight men have higher chances of experiencing the problem of low levels of testosterone. This largely is due to excess abdominal fat. Having more of such fat may result in a higher production of the enzyme called aromatase. This enzyme converts testosterone into estradiol, thereby lowering the free testosterone levels of a man. Hence, following a healthy diet to lose weight can improve testosterone levels. A healthy, balanced diet would include a lot of fruits and vegetables, whole-grain carbohydrates, along with moderate amounts of healthy fats and lean protein, like chicken and fish. Men must avoid refined, simple carbohydrates that are found in chips and other junk food. These carbohydrates can cause blood sugar spikes, and may reduce free testosterone levels.
- Mix cardio with strength training, and vice versa: Working out, in general, can help lose weight and maintain a healthy weight, which is important for improving testosterone levels. Hence, if one does not have an exercise regimen already, it would be prudent to focus their workout on losing weight. Cardio is especially an excellent way to burn a lot of calories. On the other hand, muscle built from strength training can aid in boosting the overall metabolism, so that one also burns calories even when they are not exercising. Both cardio and strength training can help men to rebuild the muscle mass they may have lost as a result of low testosterone. Many young men new to strength training are intimidated by the activity. But it gradually becomes easier with consistent practice. One can start with body weight exercises, which are movements that depend on one’s own body weight and help build total body strength.
According to Tennessee Men’s Clinic, in addition to following the tips mentioned above, having enough sleep is also important to improving testosterone levels. As most testosterone release happens while one is sleeping, sleep often has a direct effect on the testosterone levels.