From the age of thirty, your testosterone levels naturally start to decline by up to 1% per year.
Now, the problem is, a number of research papers have shown a link between low testosterone, male obesity, increased disease risk and finally, premature death.
And you’d be surprised to know just how many people have problems with testosterone, the male androgen hormone. According to statistics provided by the Urology Care Foundation, roughly 20% of men today have to deal with low testosterone levels, sometimes called andropause.
However, testosterone, the primary male sex hormone, isn’t important just for man. You see, in addition to certain hormones like progesterone and estrogen, women also need to have optimal testosterone levels in order to stay healthy throughout their lives.
This means everyone out there, no matter what age gender they are, to optimize their testosterone levels. So in order to help you improve your body and health at the same time (and save you a couple of dollars on testosterone replacement procedures) here are a couple of ways you can naturally boost your testosterone levels.
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Lose Those Extra Few Pounds
For starters, overweight men are far more likely to have lower testosterone levels. So before you do anything else, you need to lose a couple of pounds. And if you want to get serious about your weight loss, you need to limit your amount of processed sugars in your diet so cutting sugary drinks is a must.
You should consume only around 25 grams of fructose per day and eliminate milk and grains from your diet as well. You should replace these items with healthy substitutes like fruits and vegetables. And while this may involve some focus and extra meal prep, it will definitely be worth it in the long run.
Limit Yourself to Two Glasses of Beer
Nearly everyone agrees, beer is a man’s drink, right? Well, it turns out that the ever-loved happy hour can actually wreak havoc on your hormones. A recent Dutch study revealed that a couple of glasses of beer can lower your testosterone level.
During the course of the study, people drank moderate, legal amounts of alcohol for three weeks, experienced a 7% decrease (on average) in their testosterone levels. This means you shouldn’t drink more than two glasses of beer (or one glass of wine) a day in order to avoid a testosterone drop.
Stop Stressing So Much
If you’ve recently been under a lot of stress (caused by work, home life, etc.) it might be wise to check your hormone levels, because a sudden gush of mental and physical stress can depress your testosterone levels in a matter of weeks.
Stress causes surges of the stress hormone, cortisol, which not only suppresses your body’s ability to make testosterone, but also stops your body from utilizing it. So in addition to yoga and meditation, you should also do cardio two or three times a week, in order to raise your levels.
Get More High-Quality Sleep
In recent years, scientists have discovered that good, quality sleep is just as important for our health as exercise and diet. And what would you know; sleep also has a great effect on your testosterone levels. While the ideal amount of sleep varies from person to person, a recent study has discovered that sleep around 5 hours each night can lower your testosterone levels by 15%.
So while some people are able to function with less than 5 hours of sleep per night, most experts recommend that you should sleep anywhere between 7 and 10 hours per night in order to stay healthy. So make sure to get plenty of sleep to maintain optimum testosterone levels at all times.
And that’s how you can elevate your testosterone levels without taking any unnatural supplements or prescribing to any untested and uncertain therapies. So what do you think about our article? Do you know some other ways of naturally elevating testosterone levels? If you do, make sure to leave a comment in the comment section bellow, and share it with the rest of us.
Monica Nichols is one of the most promising writers at www.diet.st and apart from writing, her main passion in life is designing clothes. In her free time, she likes listening to jazz and spending time with her boyfriend in their hometown of Omaha, Nebraska.