There are tons of supplements out there claiming to significantly boost testosterone levels. While some men opt to take the supplement route, there are healthy and scientifically proven methods that can increase the production of testosterone in the body without having to spend a tone of money or intake medications. Below are a few of those methods for you to try.
Eat Enough Veggies
Studies have shown that vegetables that are rich in indole-3-carbinol (I3C), can alter the estrogen metabolism in men. As a result this will help in maintaining proper levels of testosterone. I3C is naturally found in vegetables such as broccoli, Brussels sprouts, cabbage, kale, cauliflower, rutabaga, and turnips. Eating one to two servings per day can help increase the hormones.
Eat More Meat
Protein which is found in meat great for increasing testosterone levels which is why many men eat more meats when weightlifting to increase muscle mass. Eating a least two servings of meat per day can do the trick.
Eat healthy Fats
Fats are a great energy source for the body. Healthy fats such as those found in avocados, flax seed oil, nuts, meats, and other foods are essential to your overall health. They help your body to consume the other nutrients, nourish the nervous system, regulate hormone levels, and helps in maintaining the structure of cells. It is important to remember to avoid trans fat that is found in packaged foods and fried foods.
Relax
Pretty self explanatory is the advice to just relax. Get rid of the stress I your life if you can. As the body reacts to stress it produces a hormone called cortisol which can interfere with the production of testosterone. Cortisol is also responsible for increased appetite which then promotes belly fat and decreased levels of testosterone.
Get Some Sleep
Cutting out on sleep to work long hours or maintain a hectic schedule is the worst thing you can do. Research has shown that not getting enough sleep can significantly decrease testosterone levels. In fact a study conducted showed that men who only received about 5 hours of sleep at night had decreased levels of testosterone the next day of between ten and fifteen percent.
For this reason men should try aiming for a good night sleep of about seven to nine uninterrupted hours. If you can’t get seven to nine hours of uninterrupted sleep, you need to rearrange your daily schedule. It is possible that you’re stressing your body out by doing too much in a small timeframe. Consider taking on less hours at work, going to bed earlier, or reducing some of your daily responsibilities in order to get the rest you need.
So these are some of the easiest and healthiest ways to increase your testosterone levels. They are all easy to incorporate into your lifestyle. Not only will these tips help improve your testosterone levels, they are also great for improving your overall quality of life. If complications from lowered testosterone persists, consult with a medical professional for advice.
