Testosterone is the most important male sex hormone.
Testosterone levels will decrease as men age, affecting sexual function, causing reduced sexual desire, less erection, infertility as well as causing other disadvantages to the body.
According to a study of 9,054 healthy-weight men ages 19-39, normal testosterone levels range from 264-916 nanograms per deciliter (ng/dL).
The best way to improve testosterone levels is to implement some lifestyle habits as below.
Get enough sleep
Lack of sleep can negatively affect the levels of hormones the body needs to function properly, including testosterone.
Ten healthy men around 24 years old spent a week sleeping eight hours a night at home, then they spent the next 11 nights in the lab.
Prioritizing sleep can help maintain testosterone levels, so men should aim to get at least 7-8 hours of sleep each night.
Maintain a balanced diet
Research has long shown that eating well is essential for maintaining testosterone levels and overall health.
The best diets are those that consist mainly of whole foods, with a balance of fats, carbohydrates and proteins.
Losing weight
Research has shown that overweight men have lower testosterone levels.
Be active
Physical activity helps men increase testosterone.
A study in the European Journal of Applied Physiology found that the more active men are, the more testosterone they have.
In fact, the same study found that long-distance runners may experience decreased testosterone levels.
Reduce stress
Long-term and chronic stress is dangerous and can lead to many problems in the body.
Supplement vitamins and minerals
A study published in the Journal of Hormone and Metabolic Research found that vitamin D supplementation can correct deficiencies and even contribute to increased testosterone levels.
Exposure to direct sunlight for at least 15 minutes a day can also help maintain vitamin D levels. Food sources rich in vitamin D include salmon and other fatty fish or fortified milk and grain products.
DHEA is a hormone that helps produce testosterone and other hormones that affect body composition.
Magnesium supplementation can also help bring testosterone levels back to normal if the cause of the drop in testosterone is a magnesium deficiency.
Magnesium and zinc deficiencies can be corrected through diet.
Creatine is known to increase small amounts of testosterone.
Review medications
While prescription medications can help control many health conditions, they are also one of the most common reasons for low testosterone.
If you suspect low testosterone is due to taking a prescribed medication, you should talk to your doctor for appropriate advice.
Avoid drugs and alcohol
Drug and alcohol abuse are linked to decreased testosterone.
Mr. Ngoc (According to Medical News Today)