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Lifestyle strategies to help prevent natural age-related decline in testosterone

8 Ways to Naturally Increase Testosterone: Exercise, Diet, Sleep

Start by exercising regularly, reducing any stress, and finding ways to improve your sleep and diet. Vitamins like vitamin D and zinc can be particularly helpful, while testosterone support supplements can help your body produce more testosterone. It’s even thought to support the healthy production of hormones such as testosterone. So, if your testosterone levels are lower than expected, what can you do to increase the renowned male sex hormone? Resistance training, like weightlifting, is known to increase testosterone levels in the short term. As belly fat increases, there is an increase in activity of the enzyme “aromatase” which converts testosterone in the fat cells to estrogen.

However, it is important to note that overall lifestyle is more important for testosterone levels than singular foods. However, drinking too much alcohol can markedly reduce testosterone levels and sexual function. Excessive alcohol consumption not only impairs hormone production but can also decrease sperm count and increase the risk of sexual dysfunction. Starting your day with pomegranate juice can lower stress hormones like cortisol and increase testosterone levels.

Below, we’ll explain how you can increase your testosterone naturally and how the RISE app can help. Besides supplements, you can get vitamin D from sunlight or by eating foods like fatty fish and mushrooms. Depending on the severity of testosterone deficiency and the underlying cause, various medical treatments may be indicated. Testosterone replacement therapy (TRT) is a common treatment, and it can be given through injections, patches, gels, or implants. Other medical conditions that commonly occur in patients with age, such as type 2 diabetes, obesity-related conditions, and the use of certain medications, can contribute to further declines in testosterone. “Good quality sleep on a regular basis is just really critical,” Hackney says.

Several nutrients are known to help maintain optimal testosterone levels, including zinc, vitamin D3, magnesium, and omega-3 fatty acids. As individuals age, there is actually only a small natural decline in testosterone production, usually starting around age 30. What is often appreciated as a larger impact of age on declining testosterone is actually changes in lifestyle factors that are often seen with increasing age. These lifestyle factors below can all have a cumulative effect on decreasing testosterone levels. Heavy alcohol consumption has been shown to reduce testosterone levels in the blood. It can impair testicular function and interfere with hormone production. Testosterone is essential in the development of male growth, but it’s also present in the ovaries and adrenal glands of women.

Eating a balanced diet with plenty of fruits, vegetables, whole grains, and lean protein will keep you healthy overall, including keeping your T levels normal. Hormones in fat cells can inhibit testosterone production by increasing estrogen, which affects the pituitary glands that signal to the testicles how much testosterone to make. On the other hand, “When you’re going negative in your caloric balance, your testosterone is going to drop,” Hackney says.

Your testosterone levels start increasing when you enter puberty, and peak in your late teens. Around age 30, testosterone begins declining at a rate of about 1% per year. Another small study looked at the ratio of protein to carbs and found that men following the high-carb diet had greater testosterone production than men following the high-protein diet.

Following a nutritious diet and healthy lifestyle using some of the tips outlined above can help optimize testosterone levels and promote overall health. Healthy testosterone levels are also important for people assigned female at birth, along with other key hormones such as estrogen and progesterone. For both optimal health and hormone levels, try to manage your stress levels. Staying active, getting plenty of sleep each night, and practicing some stress-relieving techniques may be beneficial. According to a 2020 literature review, the effects on testosterone levels can females have high testosterone (Suggested Online site) vary based on several factors, including the type of exercise and the training intensity.

Some natural supplements can potentially help testosterone production. In addition to vitamin D, zinc, and magnesium, fenugreek may also support testosterone levels. Fenugreek is an herb that, combined with resistance training, has been shown to increase free testosterone levels and overall muscle endurance. Diets high in healthy fats, especially omega-3 fatty acids, in foods like avocados, extra virgin olive oil, and fatty fish have been shown to support healthy testosterone levels. Symptoms can include low sex drive, erectile dysfunction (ED), weight gain, and more. If you’re concerned that you have low testosterone, you might be wondering if there’s anything you can do to increase testosterone levels. There are many ways to boost testosterone levels, including TRT, increasing vitamin D intake, exercise, and supplementation.