Natural Ways to Boost Energy
Instead of turning to testosterone therapy to help boost your libido, energy, and metabolism, it is better for you to follow a more natural approach that supports your body’s own production of testosterone. Making lifestyle and dietary changes is going to help you manage your hormones long-term without negative side effects. If you are looking to return your own testosterone production back to your body’s natural and healthy levels, consider the following 5 natural ways to boost testosterone.
Certain foods naturally promote testosterone production or help increase your free testosterone. Beets and beet juice have been found to increase testosterone and help improve blood flow, which also helps to support erectile function and sexual health. Watermelon, oats, fish oil, bananas, berries, pineapple, and brazil nuts all work in different ways to encourage testosterone production. Regularly eating cruciferous vegetables like broccoli, cabbage, cauliflower, and kale can help regulate your hormones, helping to excrete estradiol (an estrogen hormone) while increasing testosterone.
Exercise is important for boosting testosterone for several reasons. You should exercise every day to help keep your testosterone levels up and to help control your weight. Having excess body fat can upset your hormonal balance because fat causes your estrogen levels to climb while causing your testosterone level to decline. The most effective exercises for boosting free testosterone levels is lifting heavy weights with low repetitions and doing endurance exercises. Exercise is a great way to manage stress. Stress increases levels of a stress hormone called cortisol, and that suppresses your body’s ability to make and utilize testosterone.
You may be surprised to learn that alcohol has a negative effect on your testosterone production and sexual performance. Alcohol lowers your testosterone while increasing estrogen levels and can lead to weight gain. Heavy drinking can also lead to atrophy of testicles, low sperm count, and erectile dysfunction. Limit your intake of alcohol, especially if you are not the results you expect from your workouts in the gym. Alcohol also negatively affects your sleep.
One of the main things that can decrease your testosterone is getting too little sleep. Aim to get at least 7 to 8 hours of sleep every night. Getting less sleep than you need can cause your testosterone to take a dive. If falling or staying asleep is challenging for you, look into some ways to help you sleep better at night. For example, follow a consistent sleep-wake schedule, lower your thermostat to 65 degrees Fahrenheit, and remove your phone, device, and television from your bedroom. Create a relaxing sanctuary from your world in your bedroom.
Also, as you age, your sleep can be interrupted by prostate health declines. Many men wake you up constantly during the night to use the bathroom. Make sure you keep your prostate healthy with a doctor formulated prostate supplement to help you sleep better and increase your testosterone at the same time.