Need to boost your testosterone levels? Welcome to the right page. To enhance production of testosterone first you need to look at your daily habits. “I never prescribe testosterone alone without talking to men about their lifestyle,” says Martin Miner, MD, co-director of the Men’s Health Center at the Miriam Hospital in Providence, R.I.
It takes time to improve production of testosterone, however there are some ways to boost it more quickly. Here is what you should do:
• Drink enough water
One major cause of lower production of testosterone is dehydration, so drink enough water every day. If you don’t drink enough water your hormonal system slows down, which decreases testosterone and dopamine production. Drink 8 glasses of water to stay hydrated and boost your testosterone level, more if you exercise a lot or are bigger than average in height and/or weight.
• Keep active
Testosterone behaves according to your body’s behavior, if you sit on the couch all day then your brain gets the message that there is no need to bolster muscle and bone, when you are physically active your brain understands that you need more hormones. Start today with a brisk 10-20 minute walk and add other exercise as tolerated.
• Get enough sleep
Getting enough sleep is important to stay healthy and sound. Studies show that low quality sleep or sleeping less than 7 hours per day cuts testosterone production by 10-15%. It also hampers growth of hormones and restricts potential of muscle building. Keep 8 hours reserved for good quality sleep.
• Eat eggs
Eating at least one egg daily improves good cholesterol, an important building block needed in production of testosterone. Eggs are also rich in protein and contain zinc that boosts testosterone levels.
• Control stress
A stressed body cannot create testosterone, stress alters the body’s function capability which adversely affects hormones. Decrease stress, try practicing meditation or qigong. Miner advises men to reduce working hours to 10 hours or less if possible. Spend at least 2 hours daily doing things you enjoy, sports, art, music, games, or anything other than work.
• Reduce alcohol use
There are many reasons to reduce use of alcohol, hormonal performance is a major one. When you drink alcohol production of testosterone decreases for up to 24 hours. It’s also responsible for increased cortisol and lowers levels of growth hormones.
• Eat healthy
Adopt healthy eating habits and welcome foods like spinach, nuts, lean protein, avocados, olive oil, broccoli, and Balsamic vinegar to your daily diet. These foods help increase production of testosterone. Avoid use of supplements that claim to boost testosterone, they do little for great expense. Natural is better.