Maintaining Healthy Testosterone Levels: 7 Things to Know
Our bodies go through a wide range of changes as we get older, and one of the most significant changes to happen is the decline in testosterone levels. Testosterone is the primary male sex hormone, responsible for various functions including bone density, muscle growth, and sex drive. Although testosterone levels naturally decline in men as they get older, the good news is that there are several things that you can do to maintain healthy testosterone levels. In this post, we’ll discuss some of the main things you can do to keep your testosterone levels in check.
Get Enough Sleep
Getting enough sleep is important for lots of reasons, including the maintenance of healthy testosterone levels. In fact, men who don’t get enough sleep at night tend to have significantly lower testosterone levels compared to those who consistently sleep for between 7-8 hours nightly. So, if you want to keep your testosterone levels in check, it’s the perfect excuse to start going to bed earlier and getting more shut-eye.
Regular physical activity is crucial for maintaining healthy testosterone levels. In particular, resistance training is a great choice for improving testosterone levels in men. So, make sure that you are hitting the gym regularly and incorporating strength and resistance training into your routine.
Maintain a Healthy Weight
Being overweight can have a significant impact on your testosterone levels. Maintaining a healthy weight isn’t just good for your figure, overall energy and other health reasons, but it can also help you maintain healthy testosterone levels.
Eat a Balanced Diet
A healthy, balanced diet will make it easier for you to do many of the things that lead to healthy testosterone levels, such as maintaining a healthy weight and even getting enough sleep at night. Studies have found that to help increase your levels of testosterone, you should eat a diet that is high in protein and low in fat.
Stress is a normal part of life, and sometimes it’s a good thing – it can motivate you to get things done. However, chronic stress or high stress levels can have several negative effects on the body, including reducing levels of testosterone. So, to keep your testosterone levels in check, take steps to keep stress in your life to a minimum. This might look like practicing mindfulness meditation, taking more short breaks throughout your workday, and avoiding unnecessary stressful situations.
Along with various lifestyle changes, there are some supplements that you can take to help maintain healthy testosterone levels. Supplements that have shown promising results in increasing testosterone levels include vitamin D, zinc, and D-aspartic acid. You may also want to try L-arginine — an amino acid involved in the production of nitric acid — which can help improve blood flow and circulation in the body, any may impact testosterone. It is available in supplement form along with being naturally present in various foods, including dairy products, beans, meat, seafood, soy, and nuts. You can find out more about L-arginine’s effectiveness here.
Avoid Smoking and Excessive Alcohol Consumption
Excessive alcohol consumption can have many negative effects on the body, including reducing testosterone levels. It’s important to drink in moderation and get help if you are worried about your alcohol consumption. Along with this, if you are a smoker, there has never been a better time to quit. Nicotine in cigarettes can impact the hypothalamus and pituitary glands, which are responsible for regulating testosterone production. Smoking can also cause oxidative stress and inflammation, further reducing testosterone levels.
Maintaining healthy testosterone levels is essential for overall health and wellbeing. By following the above tips, you can keep your testosterone levels in check and enjoy a healthier, happier life.