6 simple ways to help men increase testosterone

According to MSc.BS.CK1 Nguyen Khoa Binh, Men’s Health Center, testosterone is an important hormone in the male body, playing a decisive role in muscle development, bone density, and function. genital. However, testosterone levels tend to gradually decrease when men turn 30.

Here are scientifically proven methods to increase testosterone naturally.

Exercise and lift weights

Exercise is one of the best methods to increase testosterone naturally. In particular, resistance exercises such as weight lifting have been proven to be very effective.

Research from the Journal of Applied Physiology shows that resistance exercises can help increase testosterone levels, especially in people with low testosterone levels. Incorporating exercises like squats, deadlifts, and bench presses can promote natural hormone production.

However, that does not mean that cardio exercises that focus on cardiovascular and respiratory endurance such as jogging, swimming, cycling… are not useful in optimizing men’s testosterone levels. Men need to combine exercise methods together and choose sports that suit their interests and time to achieve the best results.

Healthy and balanced diet

Diet has a direct impact on testosterone levels in the body. To ensure optimal physiological capacity and testosterone levels, men need to build a scientific diet, balancing the groups of nutrients necessary for the body: carbohydrates, proteins, fats, vitamins and minerals. .

Many studies show that a diet full of protein, healthy fats and low in sugar can help maintain stable testosterone levels. According to the Journal of Clinical Endocrinology and Metabolism, diets rich in monounsaturated and saturated fats are associated with higher testosterone levels. Zinc-rich foods such as beef, seafood, and nuts are also important to support the production of this hormone.

Get enough sleep

Adequate and quality sleep is indispensable in maintaining testosterone levels. Research from the University of Chicago shows that people who sleep less than 5 hours a night have testosterone levels that decrease by up to 15%.

To optimize testosterone hormone production, men should sleep 7 to 9 hours each night. Sleep not only helps improve testosterone levels but also improves overall health.

Reduce stress and control cortisol

Cortisol is a stress-related hormone, and high cortisol levels can inhibit testosterone production. Research shows that chronic stress reduces testosterone in men. So, managing stress through relaxing activities like yoga, meditation, and gentle exercise can help maintain hormone balance. Besides, taking enough time to rest, especially getting enough sleep, and taking care of your mental health is also essential.

Supplement vitamin D and zinc

Vitamin D and zinc are two important nutrients that help maintain and increase testosterone levels. A study published in the Journal of Hormone and Metabolic Research found that vitamin D supplements helped increase testosterone levels in people with low levels of this hormone.

Foods like seafood, eggs, and milk also provide good amounts of vitamin D and zinc. Additionally, if you cannot absorb enough through your diet, you can supplement vitamin D and zinc in the form of functional foods.

Maintain a healthy weight

Excess weight, especially obesity, can lower testosterone levels. A study in the Journal of Molecular and Cellular Endocrinology found that overweight men tend to have lower testosterone levels than those who maintain a healthy weight. Therefore, maintaining ideal body weight through diet and exercise not only helps improve health but also enhances this hormone.