For millions of men, low testosterone production causes a number of physiological concerns that can inhibit the quality of their daily lives. While there are drugs that can prompt the production of testosterone, those substances may also cause unwanted side effects. Fortunately, there are also natural ways for you to boost production of this vital hormone.
Weight gain is often a symptom of low testosterone, but it can also be the reason your body is no longer producing necessary amounts of the hormone. One of the most highly recommended ways to boost testosterone is to lose weight through physical activity. The best method is to follow the HIIT philosophy, which consists of high-intensity interval training routines. You begin with a brief, intense workout that lasts just a few minutes, followed by a longer period of moderate-intensity activity. In all, you should be spending 20 minutes engaged in the HIIT workout.
Your sugar intake also plays a part in testosterone production, which is why men feel sluggish after consuming large quantities of sugar. Just as high sugar intake reduces the production of testosterone, reducing your sugar intake can help your body increase hormone production. You can also give your testosterone production a jump by consuming more healthy fats. Try adding the following foods to your diet to positively impact hormone production:
- Coconut and olive oil
- Organic dairy foods
- Organic meats
Additionally, make sure you’re getting enough vitamins each day. Zinc helps the body produce more testosterone, while vitamin D is important in maintaining a healthy sperm count. While these vitamins can be taken in supplement form, you should also try to eat more foods rich in these nutrients. Zinc is especially high in meat, fish, yogurt, and beans. Vitamin D is found in sunlight, but be sure to limit exposure and use a good sunscreen to protect against skin cancer.
If you’re concerned about the side effects caused by low testosterone, this in itself may be causing the problem. Cortisol is a stress hormone produced by the body, which can inhibit the ability of testosterone to do its job. In some cases, taking the time to relax and reduce stress can be enough to boost the effects of testosterone on your body and return you to a more normal state of health.