5 Natural Ways to Increase Testosterone & Improve Overall Health in Men
High testosterone levels support a wide range of health benefits for men, including improved libido, muscle mass, and heart health. If your testosterone levels are lower than average, you might be looking for ways to boost it up. The good news is that there are several natural strategies for doing so. Here are five proven tips for increasing testosterone and improving your overall health.
1. Increase Protein Intake
Adequate protein intake is essential for improving testosterone levels and overall health. Studies have shown that men who consume at least 2.3 grams of protein per kilogram of body weight each day have significantly higher testosterone levels than those who consume less than 1 gram of protein per kilogram of body weight. Quality sources of protein include poultry, fish, beef, eggs, and dairy products.
2. Engage in Strength Training
Strength training is one of the best ways to boost testosterone. A study published in the Journal of Strength and Conditioning Research showed that when men engaged in an 8-week strength training program, their testosterone levels increased significantly more than when they engaged in a high-intensity aerobic workout.
3. Get Plenty of Sleep
Getting adequate sleep is key for testosterone production. Research shows that testosterone levels decline when a person does not get enough sleep. Therefore, it is important to prioritize getting at least seven to eight hours of sleep each night.
4. Eat Foods Rich in Healthy Fats
Studies have shown that good cholesterol, or high-density lipoprotein (HDL), also plays a key role in testosterone levels. The best source of HDL is healthy fats. Eating foods such as avocados, nuts, seeds, fatty fish, and extra virgin olive oil can help to increase HDL, which in turn can improve testosterone levels.
5. Reduce Stress Levels
Stress has a direct impact on testosterone levels. A study published in the journal Fertility and Sterility showed that chronic stress caused testosterone levels to decline significantly. Therefore, it is important to find ways to reduce stress in your daily life, such as meditation and yoga.
In conclusion, there are several natural ways to increase testosterone levels and improve overall health in men. Eating a diet rich in protein, healthy fats, and fiber, engaging in strength training, getting adequate sleep, and reducing stress are all effective strategies. Try implementing one or more of these tips into your daily routine and you’ll be sure to see a boost in your testosterone levels in no time.