Testosterone is a hormone that is attributed to the most ‘male’ things about a man. Your body begins to increase production of testosterone during puberty and then levels off and starts to decrease production after the age of 30. Testosterone is an important part of being a man both physically, emotionally and culturally. Apart from maintaining your sex drive, testosterone also helps with muscle mass, bone density and hair growth. After your 30s you may see all these attributes dipping, along with your body’s testosterone production. Although this is completely natural, we can’t all say we wouldn’t be happier with the testosterone of a 20-year-old from time to time. In order to naturally maintain and increase testosterone levels, you can try some of these tips.
Although testosterone is known to help lose excess weight, this works both ways. When men start to gain weight in their middle age, especially around their middle region, you will see your testosterone decline. By simply getting active and losing that excess weight, you might find yourself feeling more like yourself than ever before.
Higher Intensity Workouts
Depending on what kind of exercise you do, there are ways to boost your testosterone levels. Research has found that heavy resistance training for over 30 minutes can have a strong impact on the hormone. The best recommendation here is high intensity interval training where you have bursts of really heavy exercise with short periods of rest in between.
Get Your Dose of Zinc
Zinc is actually very important in the production of testosterone. It helps regulate testosterone levels but unfortunately is not produced in the body. This means you need to make sure you’re getting enough of the mineral. You can do this by topping up on your servings of beans, nuts, whole grains, shellfish and of course supplements. An adult male should not be having more than 40mg of zinc a day, in excess of which you may find yourself facing nausea, vomiting and cramps.
Get Some Rest
Sleep always seems to tie in to everything health related and this case is no different. Not getting enough sleep is a great way to throw off your hormonal balance and make you feel generally out of whack. Research has shown that those guys who sleep eight hours a night had higher levels of testosterone than those who only slept four hours. The effects are apparent with only one week of reduced sleep so imagine the consequences of years of missing winks.