To boost testosterone production it's important to follow a diet rich in zinc and vitamins A and D. It is also recommended to practice daily physical exercise (preferably weight lifting) and get enough sleep. If you follow these tips, you'll be able to maintain normal testosterone levels and good body functioning.
Even though it is know as a "male hormone", testosterone is produces both by men and women, and is related to libido, fertility, and secondary male features, such as hair growth and increased muscle mass. Medical treatment to increase testosterone levels, such as testosterone injections or adhesives, should only be used under medical supervision of an endocrinologist.
Here we present a list of 4 simple things you can do to naturally boost testosterone production:
1. Follow a diet rich in zinc and vitamins
Dieting is a great way to increase testosterone levels. To do so, it is recommended that you:
- Eat more foods rich in zinc, such as oysters, liver, beans, chestnuts or sunflower seeds;
- Eat foods rich in vitamin D, such as salmon, sardines or eggs. You should also get daily sun exposure, preferably before 11 am and after 4 pm, for at least 30 minutes;
- Eat foods rich in vitamin A, such as mango, spinach, tomato or fish oil.
In addition, it is recommended that you also decrease your consumption of foods rich in sugar and soya, as they can lead to a reduction in testosterone levels.
It is also recommended for you to visit a nutritionist who will be able to guide you on the best foods to eat and create a food plan according to your own nutritional needs.
2. Practice weight lifting regularly
Weight lifting is one of the best ways to stimulate testosterone production. It is recommended you do it regularly, at least 3 to 5 days a week, for a minimum of 30 minutes.
3. Get a good night's sleep
A good night's sleep, of at least 8 hours, increases the production of testosterone and reduces levels of cortisol. Cortisol causes weight gain when it is produced in excess, and it can also interfere negatively in the production of testosterone.
In addition, you should also spend some time a day relaxing and doing leisure activities such as reading, watching TV and going for a walk.
4. Keep your weight under control
To avoid low testosterone levels, you must keep your weight under control, according to your age and height. This is because excess weight or obesity can also reduce testosterone levels.
Calculate your BMI to discover what your ideal weight is:
Low testosterone symptoms
Low levels of testosterone can produce symptoms such as:
- Decreased libido;
- Constant forgetfulness;
- Excess fatigue;
- Mood changes or depression symptoms;
- Difficulty gaining muscle;
- Easy fat accumulation;
- Hair loss on the face, chest and/or genital area;
- Insomnia and restless sleep;
- Fragile bones.
Generally, it is necessary to have more than one associated symptom to suspect of low testosterone levels. In these cases, the doctor may prescribe a blood test to confirm it.