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1. Exercise and Lift weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels
Increased Physical Activity is more beneficial than calorie restriction for increasing testosterone
2. Eat Protein, Fat, and Carbs
What you eat can affect levels of testosterone as well as other hormones. Additionally, constant dieting or overeating may disrupt your levels.
Eating enough protein can help you maintain healthy testosterone levels and can aid in fat loss too.
3. Minimize Stress and Cortisol levels
Research often highlights the dangers of long-term stress, which can elevate levels of the hormone cortisol
Sudden elevations in cortisol can quickly reduce testosterone. So try to minimize your stress levels
4. Get some sun or take a vitamin D supplement
Vitamin D is a micronutrient that plays a key role in many aspects of health
Taking a vitamin D supplement increases testosterone levels and improves erectile dysfunction too
So try getting regular exposure to sunlight
5. Consider taking supplements
Certain supplements may be useful for supporting healthy testosterone levels.
Supplements such as saw palmetto, ginger, ashwagandha and zinc improve testosterone levels and improve sexual functions
6. Get plenty of restful, high quality sleep
Getting good sleep is just as important for your health as diet and exercise. It has a major effect on your testosterone.
Various studies have found direct correlation between the quality of your sleep and your testosterone levels
7. Lose weight
Research has shown that men who carry more weight have lower levels of testosterone.
Various studies have shown that obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight
8. Avoid Estrogen-like chemicals
High exposure to estrogen-like chemicals may also affect testosterone levels. Try to minimize daily exposure to bisphenol-A (BPA) parabens, and other chemicals found in some types of plastic .
9. Watch your Alcohol intake
Alcohol and testosterone have a complex relationship. It’s best to moderate your alcohol intake since excessive consumption can have a negative effect on your testosterone levels and testicular health.
10. Review medications
While prescription medications can help manage a variety of health conditions, they are one of the most common reasons for low testosterone.
Self medication should be best avoided , and medicines should be taken after due professional advice.
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