Testosterone is a natural chemical necessary for proper health and functions in both men and women.While it is best known for its role in puberty, testosterone is necessary for general health and wellbeing, contributing to higher energy levels, healthy bone density, muscle mass and weight.
Low testosterone levels in both men and women have been linked to weight gain, fatigue, sleep issues and depression.
Low testosterone can happen for a variety of reasons, but it’s a common part of aging. Thankfully, there are many natural ways to increase testosterone levels.
Manage a healthy sleep schedule.
Studies have found that not getting a full night’s sleep affects your body’s chemicals, potentially diminishing the amount of testosterone you produce. Try to prioritize your sleep, aiming for seven to nine hours of sleep every night. Stick to a bedtime and set your alarm so that you don’t oversleep. Avoid using your phone, computer, television or any other device with a glowing screen at least an hour before bed. Research has found that these devices can disrupt melatonin, a chemical involved in regulating your circadian rhythms. Talk to your doctor if you regularly have trouble getting good sleep every night.
Get out and exercise.
Your body modifies its testosterone levels based on your physical needs. For example, if you spend most of your day lounging on the couch or sitting in front of a computer, your brain assumes you do not need as much testosterone to power your muscles and bones. Staying physically active signals your brain to produce more testosterone.
At the same time, avoid endurance exercises and long, drawn out workouts with long rest periods. Working out too much can actually decrease your testosterone production while increasing cortisol (a stress chemical). For optimal results, stick to about one hour total workout time with shorter rest periods between workouts.
Eat healthy fats.
While the idea of eating fats may make you bristle, healthy fats are necessary to your diet. Research has found that a decrease in healthy fats actually led to lower testosterone. There are three general forms of healthy fat:
- Healthy saturated fats and medium chain triglycerides, found in coconut oil and fermented dairy products, including yogurt, raw goat cheese and kefir
- Omega-3 fatty acids, found in fatty fish (salmon or fish oil supplements), flaxseeds and walnuts
- Monounsaturated fats, found in almonds, avocados and olive oil
Manage your stress.
Stress is becoming a modern epidemic. Multiple studies have shown how damaging it can be to your body, mind, and emotions. Constant stress forces a steady stream of cortisol, which means less production of testosterone. Try to prioritize self-care, and find a balance between your work and home life. If you have been working overtime, try to cut back your hours. Find at least a few hours each day to do something that does not involve work or exercise, from reading books to listening to music. Consider natural substances known as adaptogens, which are promoted for their stress reducing qualities. Some adaptogenic plants to consider are:
- Cordyceps (mushrooms)
Consider using supplements
Natural supplements can contribute to testosterone levels when combined with regular exercise and a healthy diet. For example, Magnitropin™ from MYOKEM™ uses a combination of natural ingredients to boost testosterone levels for greater strength and physical performance.
With some simple modifications to your lifestyle, you can increase your testosterone and improve your overall health.