Testosterone is male sex hormone and is responsible for the maintenance of bone density, muscle mass, and sex drive. Produced by the testicles, adequate testosterone is essential for reproductive function. Unfortunately, the levels of testosterone deplete with age, starting usually around age 30. This can cause certain health related problems, leaving men with questions about how to increase testosterone again. Let's find out what you can do about it.

Quick and Easy Ways to Increase Testosterone

What you eat will have a huge impact on your health, and you can certainly find some foods to boost testosterone. Here are some ways to get things done:

1. Get Adequate Sleep

There is nothing more important than getting enough sleep to keep your testosterone levels high. Sleep deprivation can affect hormonal balance in your body. Be sure to sleep for at least 7-8 hours every night. You need to give your body enough time to repair itself and release important hormones, and that is why sleep is of immense importance for your overall health.

2. Keep Your Weight in Check

Being overweight is another way of killing your testosterone. Obesity is one of many factors affecting testosterone levels, and losing that extra weight may help improve your T-levels. Similarly, being underweight can also affect testosterone levels in a negative way. So, know the healthy weight range and be sure to keep your body weight within that range.

3. Have an Active Lifestyle

To learn how to increase testosterone levels, you need to understand how to maintain an active lifestyle. You need to understand that if you have a sedentary lifestyle, this would signal your brain that you do not need to strengthen your bones and muscles. This in turn would lower the production of testosterone.

You do not have to spend hours in the gym to increase testosterone. A short 10-20 minute walk a day is enough to keep your T-levels high. Using weight training sensible can also help increase testosterone levels. Just avoid doing too much because this could produce stress hormone in your body that would negatively affect your testosterone.

4. Manage Stress Better

It is hard to avoid stress in today's world, but you can certainly learn how to manage it better. Being under stress all the time would increase the levels of cortisol in your body, which would keep your body from producing enough testosterone. Avoid working for long hour and engage in activities that you like to lower stress levels. Breathing exercises and meditation may also help take better control of stress in your life.

5. Check Your Medications

Medications can have many side effects and one side effect is that they can lower your T-levels. Some of the most common culprits are opioid drugs, glucocorticoid drugs, and anabolic steroids. Do not just stop taking these medications without consulting your doctor. Work with your doctor to adjust the dose or find a better replacement to help keep your testosterone levels up.

6. Include Fat, Protein, and Carbs in your Diet

Eating a balanced diet is important, but if you want to learn how to increase testosterone, you need to know how to increase your intake of fat, protein, and carbs. However, keep in mind that overeating and constant dieting can affect your body weight, which in turn will affect your testosterone levels. Getting enough protein will help burn fat and increase lean muscle mass. Similarly, carbs will help you handle strenuous workout routines in a better way. Including whole foods in your diet is the best way to maintain a healthy balance of protein, fat, and carbs.

7. Limit Your Consumption of Sugar

You need to include health carbs in your diet, but you also should ensure that you are not getting too much sugar from your diet. Eating sugary foods leads to an increase in insulin levels that can lower testosterone. Your body stores excess sugar as fat and that excess fat will absorb testosterone, leaving a little for muscles and bones. Therefore, you should avoid processed foods and get your carbs from whole grains, fruit, peas, beans, oatmeal, and milk.

8. Include More Zinc in Your Diet

Without adequate levels of zinc, your body cannot produce enough testosterone. You can get enough of it from dairy products as well as meats. Fish will also provide you with a good amount of zinc, but avoid overcooking meat or fish. You can also take a zinc supplement, but start with a lower dose. Something less than 40mg will work just fine and prevent nausea.

9. Avoid or Limit Alcohol

Alcohol consumption can harm your testosterone levels. You should avoid beer too because it is estrogenic and can lead to an increase in your estrogen levels, which would lower sex drive and affect testosterone levels negatively. It is better to quit drinking completely, or at least try to limit its intake and drink in moderation only.

Include Certain Foods in Your Diet

Many foods can also provide you with nutrients essential for the production of testosterone. Here is how to increase testosterone by eating certain foods.

• Bananas: You should have bananas in your diet because they provide you with bromelain that helps boot libido. You can also find this enzyme in pineapple. Bananas are better because they also provide you with B-vitamins such as riboflavin, which help boost T-levels.
• Fish Oil: Fish oil from fish such as salmon and tuna may help increase T-level. It works because it can increase production of luteinizing hormone that triggers the production of testosterone. It also helps because it can reduce the activity of globulin, which binds sex hormone and lowers levels of testosterone.
• Cruciferous Vegetables: You should include cauliflower, broccoli, kale, cabbage, and other cruciferous veggies in your diet to lower your estrogen levels, which will automatically make free testosterone available to your body. Cruciferous veggies have a component called indole-3-carbinol that can help excrete excess estrogen from your body. Moreover, these vegetables are high in fiber that helps reduce weight and boosts T-levels in return.

Also check more foods that boost testosterone here.