There are multiple ways to increase your testosterone levels naturally. Important things like diet & exercise or sleep can have a serious impact on your T levels. Though the struggle to keep a high level of testosterone is also mental, we’re going to highlight some of the physical things you can do to keep your testosterone engine peaking at top performance. With dedication and effort, you will start to see results quickly if you follow these three techniques for boosting your natural testosterone levels.
1. Get More Sleep at Night
A lack of sleep can have a very adverse effect on testosterone production. Recent studies have shown that missing out on a good night’s sleep with sufficient and deep rest can lower your testosterone levels in as little as a week.
With so many things out there that can negatively impact your testosterone levels already, sleep is one area you have a good amount of control over. There are many different things you can do to increase the quality and duration of your sleep.
The first one on your list (especially when it comes to increasing testosterone) should be exercise. If you wear yourself out with high intensity workouts most days, you will naturally sleep better because your body requires the rest. You can also get better quality rest by adding foods to your diet such as bananas, almonds, cherries, and pineapple. A light snack with one of these foods 1-2 hours before bed should enhance your sleep schedule and overall sleep quality. Lastly, a reliable supplement, such as melatonin or valerian root, will help you get some much needed rest, and much desired T level increases.
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2. Eliminate Toxins
But what is it? It’s a plastic used as a dough conditioner in baking breads, and a whitening agent in many cereals. Where else can you find it? In yoga mats. Needless to say, this chemical compound should not be in our food, but it can still be found in nearly 500 foods on shelves in grocery stores across America.
Make sure the foods (mostly bread) you are eating do not contain this harmful toxin by using Google to create a shortlist of foods to avoid.
Secondly, some medications have shown they can also decrease your testosterone levels: corticosteroid & opiate-based pain killers, most tranquilizers and beta-blockers, SSRIs, Sulfonylurea, Spironolactone, Ibuprofen & Paracetamol, Cimetidine (acid reducer), hair loss drugs, and some anti-fungal medications may reduce testosterone levels with regular usage.
Be sure to talk to your doctor about any medications you are using, and their effects on testosterone levels.
Lastly, even your microwave may be lowering your testosterone levels. There have been studies that suggest this unhealthy practice may lower your testosterone levels (not to mention what else it may be doing to your body). Make sure to cook your food using sources other than the radiation of a microwave.
3. Eat (good) fats
Ultimately, a better functioning body will produce more testosterone for you, but there is another reason to eat good fats: increasing your testosterone levels. For men, your testes actually require fats to synthesize hormones like testosterone. While your body can accomplish this with any kind of fat, you will see much better results with unsaturated fats. These can be found in foods like avocados, olives, nuts, fatty fish, some cooking oils, and seeds. Adding these foods to your diet will give you a boost of testosterone as well.
While proper diet and exercise are great, sometimes they are not enough by themselves. If you really want to kick-start your testosterone production, give us a call or request an appointment.
The team at Tampa Testosterone is standing by to get your evaluation rolling, and to get you back to looking and feeling your best again.