Resistance training has been shown to increase testosterone whereas athletes who participate in lengthy endurance training have been shown to have decreased levels of the hormone. A healthy, balanced diet of whole, unprocessed foods is the best way to control your hormone levels for better long-term health. If you are unsure if you are in need of medical treatment for low testosterone, schedule an appointment with Men's Vitality Center today to have Dr. Ben Evans take a look at your testosterone levels. Doing so will help you prepare and prevent any future risks of diseases and conditions from low testosterone. There are testosterone receptors all over the body, including the brain and the heart. This is very important in enhancing cognition, preventing cardiovascular disease and maintaining bone density, muscle tone, mood and general vitality. On the other hand, foods you should avoid in pursuit of increasing testosterone levels include processed foods, fried foods, plastic-packaged foods, and foods high in sugar and salt.
Avoid too much tofu; soy products can send your T levels plummeting (8). Soy foods are also high in phytoestrogens, plant-based substances that mimic the effects of estrogen that may reduce testosterone (9). Conversely, it’s best to avoid refined sugar like pastries as well as dairy products, as regular consumption of these products may cause weight gain and lower testosterone levels.
It’s rare for men to have naturally high testosterone, which can cause low sperm counts, high blood pressure, and mood swings. There are a few ways to naturally boost your testosterone, or at least help keep your levels from getting too low. If you are trying for a baby, it is likely that you are in a serious monogamous relationship. You and your partner can do an std test at home to find out your status. Apart from having low testosterone levels, having an std can also affect your fertility.
Here are eight nutritional tips to help you eat your way to higher testosterone levels. While testosterone levels naturally decline with age, men can take proactive steps to support their overall health and well-being. Remember, small changes can lead to significant improvements in overall health and vitality.Visit Bayhealth.org/Primary-Care to learn how we can taking testosterone make you gain weight help you maintain your health at any age. Regular physical activity, especially strength training and high-intensity interval training (HIIT), can significantly boost testosterone levels. Weightlifting, in particular, is known to increase testosterone in both the short and long term. Exercise also helps in weight management, which is important because excess body fat can negatively impact testosterone levels.
With every one-point drop in your body mass index (BMI) your testosterone level will increase by approximately 1 point. In fact, management of obesity may prevent declining total testosterone in the aging male. Also, results of an older study from 2012 indicate that pomegranate may boost testosterone levels.
Lower-than-normal testosterone levels typically only cause symptoms in males. Testosterone naturally declines with age, but age isn’t the only factor. Your overall health and your lifestyle contribute to your body’s testosterone production, too. This involves taking supplementation of testosterone directly, either through tablets, patches, injections, or gels.
Sleep deprivation (less than 5 hours a night) can reduce testosterone by 15%. Aim for 7-8 hours of quality sleep to promote healthy testosterone levels and overall vitality. Testosterone therapy may make sense for women who have low testosterone levels and symptoms that might be due to testosterone deficiency. However, the wisdom and effectiveness of testosterone treatment to improve sexual function or cognitive function among postmenopausal women is unclear. Other foods, such as the brassica family, including broccoli, kale, and cabbage, all claim to boost testosterone because they contain indole-3-carbinol. This chemical limits estrogen's effect, indirectly increasing testosterone levels in the body.
Additionally, a 2020 review found that taking a vitamin D supplement increased testosterone levels and improved erectile dysfunction. More research is needed, as other studies, such as one from 2023, yield conflicting results. Consuming healthy fats may also help support testosterone levels and hormone balance.
Some men feel the effects of reduced hormone levels and suffer severe symptoms. With numerous benefits, testosterone replacement therapy is the most effective way to restore testosterone levels. There are loads of online articles making claims 'HIT' workouts will boost your levels and that exercise naturally increases testosterone. Hundreds of online articles and products claim that you can boost testosterone with lifestyle changes, including supplements, vitamins, and even oysters. In truth, it's not so simple; you can increase levels, but generally not in a way that will benefit you long-term.
For more information about the relationship between Hone and the medical practices, click here. Research-backed tools, tactics, and techniques to maximize your health, delivered to your inbox every Monday. And all the other benefits that come with raising your testosterone safely. A great way to shed some unwanted pounds is not to "go on a diet"—which is often perceived as a temporary measure—but rather, to change up your daily dietary lifestyle. It’s a big change, but one that can benefit you greatly in the long run.
