When you think of testosterone, what comes to your mind? There’s a good chance “manly” traits pop up. It’s the primary male sex hormone, but both men and women make it.1
Testosterone gives men their typical features: body hair, muscles, and a deep voice.2 It’s also responsible for strength, bone mass, libido, and the production of sperm.3 However, as men get older, their bodies make less testosterone.
Yet, both men and women need healthy testosterone levels. It’s crucial for overall health! You can always take medicine, but why not do it naturally? Here are five ways.
How To Naturally Increase Testosterone
1. Manage Stress
Stress takes a toll on your body and brain. Even testosterone will take a hit, so it’s important to manage. The more stressed you feel, the less testosterone you’ll have.6
To avoid this, practice stress relief. Healthy habits include meditation, yoga, and breathing techniques.7
2. Get Enough Sleep
Rest is vital for staying healthy. In fact, during sleep, your body releases the most testosterone.
For example, sleeping just five hours per night for one week decreases levels by 10 to 15 percent. This is true even for young healthy men. Unfortunately, about 15 percent of working Americans get about five hours of shut eye.8
Make sleep a priority. Practice good habits like going to bed at the same time every night. Avoid caffeine, alcohol, and large meals before bedtime. For adults ages 18 to 60, aim for 7 hours or more each night.9
3. Take Ashwagandha
Looking for an herbal remedy? Try Ashwagandha. This natural aphrodisiac is a big part of ancient Ayurvedic medicine. For centuries, it’s been used to improve male sexual dysfunction, fertility, and sperm health.
Ashwagandha works by increasing testosterone. It also combats stress – another cause of low levels.
This herb is available as a capsule, powder, or extract. You can find it at health food stores. Plus, compared to artificial testosterone, Ashwagandha is much safer.10
The benefits of exercise are endless. It can control weight, relieve stress, and prevent chronic disease. And according to the European Journal of Applied Psychology, exercise also boosts testosterone.
One study compared sedentary and physically active men. Researchers found that those who exercise have a better balance. This translated into higher testosterone and even higher sperm quality.11
5. Avoid Excess Alcohol
If you drink alcohol, do it in moderation. Even a low intake will reduce testosterone levels. Obviously, the risk increases with the more you drink. So, don’t overdo it.12
Men should drink no more than two drinks daily. Women, on the other hand, should stick to one a day. In one occasion, low-risk drinking is defined as no more than four drinks for men and three for women.13
Basically, staying healthy will boost testosterone. These tips are recommended for anyone and everyone! But if you’re focused on testosterone, adopt these habits. It’ll limit the need for medication.
|↑1, ↑4||Testosterone. MedlinePlus.|
|↑2||Total Testosterone. University of Rochester Medical Center.|
|↑3||Understanding How Testosterone Affects Men. National Institutes of Health.|
|↑5||Breast enlargement in males. MedlinePlus.|
|↑6||Bedgood, Deidra, Mary M. Boggiano, and Bulent Turan. “Testosterone and social evaluative stress: the moderating role of basal cortisol.” Psychoneuroendocrinology 47 (2014): 107-115.|
|↑7||Stress. National Center for Complementary and Integrative Health.|
|↑8||Leproult, Rachel, and Eve Van Cauter. “Effect of 1 week of sleep restriction on testosterone levels in young healthy men.” Jama 305, no. 21 (2011): 2173-2174.|
|↑9||Are you getting enough sleep? Centers for Disease Control and Prevention.|
|↑10||Ambiye, Vijay R., Deepak Langade, Swati Dongre, Pradnya Aptikar, Madhura Kulkarni, and Atul Dongre. “Clinical evaluation of the spermatogenic activity of the root extract of Ashwagandha (Withania somnifera) in oligospermic males: a pilot study.” Evidence-Based Complementary and Alternative Medicine 2013 (2013).|
|↑11||Vaamonde, Diana, Marzo Edir Da Silva-Grigoletto, Juan Manuel García-Manso, Natalibeth Barrera, and Ricardo Vaamonde-Lemos. “Physically active men show better semen parameters and hormone values than sedentary men.” European journal of applied physiology 112, no. 9 (2012): 3267-3273.|
|↑12||Mendelson, Jack H., Nancy K. Mello, and James Ellingboe. “Effects of acute alcohol intake on pituitary-gonadal hormones in normal human males.” Journal of Pharmacology and Experimental Therapeutics 202, no. 3 (1977): 676-682.|
|↑13||Drinking Levels Defined. National Institute on Alcohol Abuse and Alcoholism.|