Testosterone is a reproductive hormone essential for proper male health. However, sometimes testosterone levels can get lower than they should be, as a result of aging, or due to illness or injury. When dealing with low testosterone, you might be wondering what you can do to boost your testosterone levels. Thankfully, there are a number of lifestyle and diet changes, as well as men’s testosterone boosters, that can aid in raising your testosterone to the proper levels to ensure you’re living your healthiest life.
What is Testosterone?
Testosterone is a hormone produced by the hypothalamus and pituitary gland that’s processed by the testes. While present in both men and women, it exists in much higher levels in men and is essential for the growth and development of the male reproductive organs. Testosterone levels are at their highest in men etween the ages of 20 and 30. However, they tend to decrease as we age. Additionally, testosterone levels can be impacted by various external factors, like injury and unexpected illness, which we’ll go into more detail later. Regardless, it’s imperative for men to maintain optimal testosterone levels to support their overall health.
What are Optimal Testosterone Levels?
In adult males, optimal testosterone levels can fall anywhere between 300 ng/dl to 1,000 ng/dl. When levels get below this range, your doctor may advise you to focus on boosting your testosterone.
Five Reasons to Boost Your Testosterone
Below are some of the most common reasons men consider boosting their testosterone:
Aging
As mentioned above, aging is a natural cause of lowered testosterone levels. The older you get, the more important it is that you focus on maintaining a healthy testosterone level. As such, you may want to incorporate a men’s testosterone booster into your routine when you pass the age of peak testosterone levels.
Low Sex Drive & Erectile Dysfunction
Low testosterone has been shown to have a link to reduced reproductive performance in men. This can present itself in a variety of ways including: low sex drive, erectile disfunction, and low sperm count and motility. Given this, it’s vital for men to keep their testosterone levels up for the sake of their reproductive health.
Cancer & Chemotherapy
Inflammatory illnesses like cancer can cause a great amount of stress on the body, which can in turn negatively impact testosterone production. On top of this, chemotherapy drugs and radiation used to treat cancer have been shown in studies to decrease testosterone levels. If you’re struggling with cancer and chemotherapy, you may want to look into a testosterone boosting supplement that works for you.
Mood Swings and Emotional Health
In addition to physical health, testosterone also plays a role in men’s emotional well-being. Low testosterone levels have been linked to mood swings and depressive episodes in men. Additionally, chronic emotional stress has been shown to decrease testosterone as well. If you’re dealing with poor mental health in tandem with low testosterone levels, you may want to incorporate a men’s testosterone booster into your routine to elevate your mood.
Muscle and Joint Strength
Testosterone factors into men’s muscle strength and bone density. When testosterone levels are low, men have reported seeing a decrease in muscle strength, as well as painful, weak joints. Given this, it’s important to manage your testosterone levels for the sake of your physical strength and mobility.
Ways to Boost Your Testosterone
Eat Testosterone Boosting Foods
There are a number of foods and herbs that have been shown to positively affect testosterone levels:
- Fatty fish, like salmon
- Spinach
- Oysters
- Cherries
- Pomegranates
- Ginger
- Fenugreek
- Avocado
Try a Men’s Testosterone Boosting Supplement
There are a variety of natural supplements that have been shown to support testosterone levels. Some of the most popular men’s testosterone boosting supplements include:
- Vitamin D – High levels of vitamin D have been shown in studies to correlate with high testosterone.
- Ashwagandha – Ashwagandha reduces stress in the body, thus promoting testosterone production.
- Zinc – Zinc is a nutrient that’s key to the upkeep of a health immune system. As such, zinc helps to boost testosterone by keeping the body in tip-top shape.
- Magnesium – Magnesium helps to reduce stress and inflammation in the body, which allows for the glands that make testosterone to function properly, and keep hormone levels optimal.
Enjoy Regular Exercise
Exercise is a great way to naturally increase testosterone in the body. Forms of exercise that have shown to be helpful in boosting testosterone levels include: strength training, high-intensity interval training, and cardio.
In Conclusion
Maintaining a healthy level of testosterone is key for men to ensure their overall health. Testosterone affects so many important parts of the male body, from the reproductive organs, to muscle growth, to mood. Luckily, there are a number of things you can do to boost your testosterone levels if they get too low, like eating testosterone boosting foods, exercising, or taking a testosterone boosting supplement.
