Testosterone is a hormone generally regarded with ‘manhood’ (although women need it too). Aside from helping with sexuality and reproduction, testosterone play a major part in the development of muscles, hair growth, bone density and level of red blood cells.
A deficiency in this hormone is common leading to depression, low concentration, decreased sex drive and unhealthy weight gain (in fact, all men receive a decline in this hormone upon reaching the age of 30). Keeping your body pumped can keep your body and mind healthier and happier, and whilst there are drugs that can boost this hormone, there are also many ways to increase your testosterone levels naturally as this post explains.
Nothing produces testosterone quite like a gym workout. Strength training is particularly useful for this, as well as short high-intensity exercise. Aerobic activity meanwhile have been seen to have a negative effect on testosterone.
That said, if you’re overweight, shedding the pounds can increase testosterone, which may involve doing a bit of aerobic exercise. This is best done combined with high-intensity workouts and intermittent fasting.
Change your diet
There are many foods that boost testosterone, including spinach, eggs and avocado. Incorporating more of these into your diet could be a solution to low testosterone levels. Foods that are high in zinc are also very good for this hormone’s production. It’s estimated that 45 per cent of adults over the age of 65 eat below the recommended zinc intake. Dairy products are great sources of this mineral. You should also aim to limit sugar and only eat healthy fats.
Soak up the sun
Vitamin D is a nutrient received from the sun, which can help increase the level of testosterone that your body produces. Going outside regularly when the sun is out is the healthiest way to absorb this mineral, although tanning beds can have the same effect. Few of us get the recommended vitamin D levels during winter, especially those that work inside the whole day. It’s another great reason to go on holiday somewhere hot in the summer.
When your body is under a lot of stress, it produces a hormone called cortisol. This hormone blocks the effect of testosterone. This is because your body thinks it is under attack and so shuts down testosterone-related-functions such as mating and aggression that aren’t useful in an emergency.
Suffering from chronic stress could be causing an overproduction of cortisol, which in turn is stopping you from producing the right amount of testosterone. There are all kinds of methods to limit and decrease stress. It may well be another suitable reason to take a break from work and go on holiday. Basic methods such as getting more sleep, finding time to relax and socialising regularly with friends could be good first steps if you think stress may be the key problem.