Low levels of testosterone are associated with everything from weight gain, hair loss, fatigue and erectile dysfunction. When older men experience these symptoms, they usually – and quickly – opt for hormone replacement therapy.
But HRT can come with some negative side effects, such as fluid retention, acne and increased urination.
That’s why many men are now searching for ways to boost their testosterone levels naturally.
If you’ve experienced some of the side effects of low testosterone and/or of synthetic hormone replacement therapy, keep reading to learn 6 natural ways you can give your testosterone levels a boost.
A zinc deficiency has been associated with low testosterone levels. In fact, a 1996 study found that older men who took a zinc supplement for just 6 weeks saw a big testosterone boost.
As an added bonus, zinc also supports your immune system and plays an important role in cell division.
To get more zinc into your diet, eat more meat, shellfish, dairy and eggs.
- Vitamin D
Studies have shown that vitamin D levels are also low in those men who suffer with low testosterone levels.
While you would optimally get all of the vitamin D your body needs through sunshine, that’s not always possible for people who live far from the equator or have darker skin.
The next best thing?
Speak with your doctor about vitamin D supplements. He or she will want to do a blood test to see what your current vitamin D levels are.
- Intermittent Fasting
You may have heard certain celebrities like Terry Crews and Hugh Jackman rave about Intermittent Fasting (IF) to keep their bodies in tip-top shape. Intermittent fasting has been shown to increase the production of testosterone in the body.
IF doesn’t have to be hard. You simply shrink your eating window. Some people choose to only eat one meal a day, fasting for the other 23 hours. Others don’t eat for 16 hours and leave themselves and 8-hour window for eating.
Studies have shown a link between low magnesium levels and low testosterone. Increasing your magnesium intake may help boost your levels.
Good news, there are some absolutely delicious foods that are high in magnesium like dark chocolate, avocados, bananas, whole grains and fatty fish like salmon and mackerel.
You may also opt for a magnesium supplement. Taking magnesium at night can help your body relax and get a good night’s sleep, which brings up my next point…
- Get Adequate Sleep
Studies have also shown the correlation between a lack of high-quality sleep and decreased testosterone production. Sleep has a big impact on our endocrine systems, so ensuring you get enough sleep each night can help.
- Watch Your Weight
Not only does weight gain contribute to the onset of certain diseases like type 2 diabetes and cardiovascular disease, it may also lead to a reduction in testosterone production. This is especially true for middle-aged men.
It’s important to eat well and stay active, but particularly important for men as they age. There’s no need to hit the gym 7 days a week. Moving your body for a half hour 3 to 4 days a week, along with a clean diet, is enough to help any unwanted pounds come off.
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