Even though you’ve probably heard that a man’s testosterone levels fall off as he gets older, this does not mean you don’t have any tricks you can use to keep yourself being one of the most dynamic and energetic guys out there today. In fact, if you want to keep your testosterone levels at peak efficiency so that you can be a dynamo in the bedroom and elsewhere, here are six healthy lifestyle habits you should prioritize as soon as possible.
When you get a good night’s sleep, this allows your body the chance to relax and rejuvenate itself, of which producing more testosterone is part of the process. As for how much sleep you should get each night, studies have shown that seven hours of sleep per night is the absolute minimum you should get and that eight hours of sleep is even better. However, if you try going beyond eight hours, studies have shown this can actually result in decreased testosterone levels. Also, if you only get about five hours of sleep each night, studies have shown this may lower your testosterone levels by as much as 10 percent or more.
Eat a Balanced Diet
If you have erratic eating habits or have been prone to constant yo-yo dieting, you are doing everything you can to make sure your testosterone levels sink lower and lower as the years go by. To keep this from happening, it’s important for you to eat a balanced diet filled with healthy fats, carbs, and proteins. Foods such as green vegetables, fish, lean meats like chicken, and fruits can boost not only your testosterone levels but also the levels of other hormones your body needs to function at its best.
Lift Those Weights
One of the best ways to naturally boost testosterone is to incorporate weight-lifting into your routine several times per week. In doing so, you don’t have to bench press several hundred pounds to see results. Instead, simply grab a set of dumbbells that offer you just enough resistance to give your muscles the workout they need. To get even better results, you can mix in some cardio workouts as well, such as running a mile or two, riding a bike around your neighborhood, or walking on a treadmill.
Control Underlying Medical Conditions
In many men of all ages who suffer from low testosterone, their doctors find out an underlying medical condition that has gone undetected for years is often the reason why they have felt fatigued and depressed. Therefore, you should always be willing to visit your doctor for an annual checkup to make sure you don’t have an underlying medical problem. If one, such as Type 2 diabetes or sleep apnea, is discovered, you can work with your doctor to get it under control. Most often, this can be done through lifestyle changes such as losing weight, eating healthier, and exercising.
Don’t Be Under Chronic Stress
When your body is always under chronic stress, this leads to an increase in cortisol and a decrease in testosterone. Even though today’s world may feel more stressful than ever before, you can do lots of things to reduce your stress levels. Some of the most popular include:
- Yoga or tai chi
- Listen to favorite songs
- Have a fun hobby
- Talk about what’s on your mind
It’s important to remember that most things in life are ultimately not worth worrying about in the first place. If you don’t sweat the small stuff and try some of the above-mentioned stress relief suggestions, you’ll feel better and boost your testosterone.
Enjoy a Bright Sunny Day
Enjoying a bright sunny day will help boost your testosterone since doing so will ensure your body gets plenty of Vitamin D. You can accomplish this by going outside on your lunch break, walking through a park, or just sitting out on your patio or deck for about 20 minutes a few times per week.
Now that you know how easy it is to let a few healthy lifestyle habits boost your testosterone, why not get started right away? By going to bed early, eating healthy, and enjoying some sunshine, you’ll feel better than you ever imagined.