Testosterone is a crucial hormone for men, playing a vital role in muscle mass, bone density, and overall health! As men age, testosterone levels naturally decline, which can lead to a variety of health issues such as decreased energy, reduced muscle mass, change in sex drive, and even changes in overall mood.
While there are more intense methods of boosting testosterone many of our patients at OWL Chiropractic prefer to explore more natural ways. Again, this is one of the many reasons why I became a chiropractor, you can always do more but you can’t do less so starting by taking control of your health, it's the best way to manage any health condition. Below are some effective natural strategies to help maintain and increase your testosterone levels.
Exercise and lifting weights- regular physical activity is one of the most effective ways to prevent many lifestyle-related diseases. Resistance training, such as weight lifting, is the best exercise to boost testosterone in the short and long term.
Tip: aim for at least 30 min of moderate to vigorous exercise most days of the week.
Eat a balanced diet- what you eat has a significant impact on your health. Did you hear me??? We are always talking about food to our OWL patients. Most chronic illnesses can be managed if not prevented with proper nutrition, so boosting testosterone is no different. A diet based on whole foods is a diet that can balance hormone levels. Fatty fish such as salmon and sardines are high in vitamin D, zinc, and omega-3 fatty acids, which are important in testosterone production. Other healthy fats include avocados, nuts, and olive oil. Lean proteins such as chicken, turkey, and legumes can help maintain muscle mass, which is essential for testosterone production.
Tip: cook dinner!
Get quality sleep- sleep is just as important as diet and exercise. Poor sleep can significantly reduce your testosterone levels. Studies have shown that getting only five hours per night is linked to a 15% reduction in testosterone levels. Shoot for 7-9 hours of sleep per night to maintain optimal hormone levels.
Tip: Create a sleep-friendly environment by keeping your bedroom cool, dark and quiet.
Establish a regular sleep routine and avoid screen time before bedtime.
Reduce stress- chronic stress is a huge factor in low testosterone levels. Stress elevates cortisol, a hormone that negatively affects testosterone.
Tip: practice stress-reducing techniques such as mindfulness, meditation, deep breathing, exercise, and yoga.
Avoid alcohol- excessive alcohol intake disrupts proper hormone production. Alcohol, because it can pass the blood-brain barrier, affects hormone production in the brain as well as in the testes in men.
Tip: stop drinking and seek support if you need it!
Remember health is a choice and it's not as hard as you think. The little things matter, small consistent changes lead to significant improvements over time. So MEN when trying to boost your testosterone levels naturally it's no different. Make these small changes, get moving, eat a more balanced diet, and sleep, and remember OWL Chiropractic has your back.
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