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How Do I Increase Testosterone Naturally?

By Meshell Powell
Updated Mar 03, 2024
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Many men who have been diagnosed as having low testosterone levels choose to find healthy ways to increase testosterone naturally. Dietary changes and exercise are among the most popular ways to naturally increase the levels of this important male hormone. Some other methods which may help to increase testosterone naturally include getting plenty of rest, lowering stress levels, limiting alcohol consumption, and increasing sexual activity. While some men may be tempted to use steroids to increase testosterone levels, this is not healthy and could lead to very serious medical complications.

One of the most effective ways to increase testosterone naturally is to make some modifications in dietary habits. Eating six small meals per day is often effective in increasing the metabolism rate, thus promoting an increase in testosterone production. Essential fatty acids are important for hormone production and are found in foods such as fish, olive oil, and peanuts. Foods such as broccoli, cabbage, and brussel sprouts may help to reduce estrogen levels and increase testosterone production.

Exercise is a good way to increase testosterone naturally. Bench presses, lunges, and squats are often effective ways to increase male hormone production. It is important to check with a doctor before beginning any new exercise program to make sure there are no underlying medical conditions which would prohibit heavy workouts. Healthy men should try to engage in sexual activity at least once or twice per week, as studies have shown a significant decline in testosterone levels in men who go one week or more without any type of sexual activity.

Getting adequate amounts of rest is vital to regulating hormone production and is especially useful when looking for ways to increase testosterone naturally. An ideal amount of sleep is at least eight hours, and a person should try to never get less than six hours of sleep per night. Without enough sleep, the body is not able to properly regenerate and natural hormone production may be slowed. Relaxation techniques such as yoga or meditation may help to promote restful sleep and often has the added benefit of reducing stress levels, as hormone production often slows during stressful situations.

Alcohol consumption should be limited when working to increase testosterone naturally. One or two drinks per week are generally considered safe, but excessive alcohol consumption has been shown to dramatically affect testosterone levels. Some men may not experience an increase in testosterone production if any alcohol is consumed, so the amount which is safe may vary from person to person.

The Health Board is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
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