7 natural ways to increase testosterone

According to Dr.BS.CK2 Tra Anh Duy, Men’s Health Center, testosterone is an important hormone in the male body, playing a key role in muscle development, bone density, and sexual function. .

Testosterone levels often decrease with age, especially after age 30. However, there are many natural ways to effectively boost this hormone. Increasing testosterone naturally improves physiological health, strengthens muscles, improves mood and reduces the risk of chronic diseases.

Here are scientifically proven methods to increase testosterone naturally.

Exercise and lift weights

Exercise, especially strength training like weight lifting, has been shown to increase testosterone. A study published in the Journal of Sports Medicine found that resistance exercises can improve testosterone levels, especially in men with age-related testosterone decline.

It is recommended to perform full-body exercises such as squats, deadlifts, bench presses at least 3 times a week. Combine resistance exercises with high-intensity interval training (HIIT) to optimize results.

Healthy and balanced diet

Diet plays an important role in maintaining testosterone levels. Research shows that a diet rich in protein, healthy fats, and low in sugar can help increase testosterone levels naturally.

A study published in the American Journal of Clinical Nutrition found that diets high in monounsaturated fats and saturated fats are associated with higher testosterone levels.

You should supplement protein from sources such as lean meat, eggs, fish, and nuts. Eat plenty of healthy fats from olive oil, avocados, and nuts. Avoid foods high in sugar and refined carbohydrates, like sweets and fast food.

Reduce stress and control cortisol

Cortisol – the stress hormone – can negatively affect testosterone. When stress is prolonged, elevated cortisol levels inhibit testosterone production. According to research published in the Journal of Endocrinology, chronic stress can reduce testosterone levels in men.

Relaxation exercises such as yoga, meditation, and deep breathing are recommended. Get enough sleep and rest to reduce stress. Participate in recreational activities and exercise regularly.

Adequate and quality sleep

Not getting enough sleep can significantly reduce testosterone levels. A study from the University of Chicago found that people who slept less than 5 hours a night for a week had testosterone levels drop by up to 15%. On the contrary, getting 7-8 hours of sleep each night helps maintain stable testosterone levels.

Therefore, you should get enough sleep 7-8 hours every night. Create a quiet and comfortable sleeping environment, avoid blue light from electronic devices before going to bed. Establish a regular sleep routine, going to bed and waking up at the same time every day.

Supplement vitamins and minerals

Vitamin D and zinc are two nutrients that play an important role in maintaining testosterone levels.

A study published in the European Journal of Nutrition found that vitamin D supplements can increase testosterone in men with low levels.

Zinc is also an important mineral that helps boost testosterone production, according to a study published in the American Journal of Clinical Nutrition.

Men should sunbathe daily or supplement vitamin D (2000-5000 IU per day). Add foods rich in zinc such as seafood, beef, and pumpkin seeds. Use zinc supplements if necessary.

Maintain a healthy weight

Excess weight or obesity can affect testosterone production. A study in the Journal of Clinical Endocrinology & Metabolism found that obese people have lower testosterone levels than people who maintain a healthy weight.

Experts recommend following a healthy diet that is high in protein and low in refined carbohydrates. Combine regular exercise to control weight. Aim for gradual and steady weight loss if you are overweight.

Limit alcohol consumption and avoid using stimulants

Alcohol and stimulants can negatively affect testosterone production. According to a study in the European Journal of Endocrinology, consuming too much alcohol can reduce testosterone levels and affect sperm quality.

You need to limit alcohol to a moderate level, no more than 2 drinks per day. Avoid using stimulants such as drugs and tobacco.