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Testosterone is a vital reproductive hormone in men. It helps in development of male genitalia during puberty, sex drive, deepening of voice, growth of facial and pubic hair and the production of sperm cells. But that’s not all it does. It also plays a crucial role in muscle size and strength, bone growth and density, fat distribution, production of red blood cells, and even verbal memory and mathematical reasoning!
But after reaching early adulthood, the testosterone levels keep dropping each year. The levels drop significantly post 30 years of age. For a healthy male, the testosterone levels should be between 270-1070 ng/dL. But around 25% of men above the age of 30 have testosterone levels lower than this range.
Here are 4 tips that can help men improve levels of this vital hormone in their bodies
Use Male Enhancement Supplements
There are a number of male enhancement supplements that claim to boost testosterone levels. Among them, one of the best one is Ageless Male Max, according to experts at Top Male Enhancement. Made of natural ingredients, the product has great customer reviews as well. Ageless Male Max is a completely natural supplement which claims to boost free testosterone as well as total testosterone levels. The main ingredient of this supplement is KSM-66, which is believed to improve sperm quality and testosterone levels.
Some of its other ingredients help in increasing nitric oxide levels in the blood. But before you use any supplement, be sure to check it dosage and side effects.
Get Adequate Sleep
Lack of sleep has an adverse effect on the chemicals and hormones needed by the body to properly function. In a study by University of Chicago, 10 healthy men were allowed to sleep for only 5 hours for 8 nights. It was found that after 7 days of reduced sleep, there was a decrease of 15% in their daytime testosterone levels. To put things in perspective, the normal male experience 1% to 2% of decrease in testosterone levels a year! It is recommended to get at least 7 to 8 hours of sleep.
Exercise increases your fitness, but it can also be a testosterone booster for men. It was found in a review study that people who regularly exercised had higher testosterone levels. The best exercise for boosting testosterone in the long as well as short term is resistance training, such as weight lifting. Even high intensity interval training has shown great results in some studies. Taking caffeine and creatine monohydrate dietary supplements along with regular exercise can further enhance the levels.
Fats, Carbs, and Proteins
The hormone levels of your body depend upon what you eat. If you are overeating or constantly dieting, the side effects can be disruptive for your testosterone levels. By maintaining a high protein intake, you would be able to lose fat, which is great for testosterone levels. But you shouldn’t stop eating fats altogether! Healthy fats are vital for hormone production. Carbs can also help in optimizing your testosterone levels. Stay away from processed foods, which are high in sugar and sodium.
So, it is a good idea to review what ingredients you are consuming. It is recommended to have a diet well-balanced in healthy fats, protein, and carbs.
Apart from these, minimizing stress and getting vitamin D supplements can also help improve testosterone levels.