Maintaining exercise helps boost natural testosterone - Photo: Media Feed
Studies show that testosterone is involved in nearly every major aspect of men's health.
It's common for testosterone levels to decline with age, causing many men to experience loss of muscle mass and bone strength, decreased sex drive, and increased body fat percentage.
According to Media Feed, a study of more than 9,000 men found that normal testosterone levels in healthy, non-obese men range from 264 to 916 ng/dL. Testosterone levels below this range may indicate testosterone deficiency for a variety of reasons, including age, medical conditions, certain medications, and lifestyle.
There are also many myths or false rumors about testosterone levels, such as that soy products lower testosterone levels; that cold showers, eating beef and eggs help produce more testosterone; or that plastic food packaging is harmful to "manhood".
There are eight natural ways you can increase testosterone. First, exercise more often.
While any type of exercise is better than none at all, research shows that resistance exercise may be the most effective way to increase testosterone.
Also, reduce your stress levels. Studies show that high cortisol levels can cause testosterone production to decrease.
Reducing stress isn't something that can be done overnight, but try making a few changes to your habits and lifestyle, such as practicing meditation, keeping up with exercise, and avoiding stress triggers.
You should also establish healthy sleep patterns, as the body produces and releases most of its testosterone while we sleep.
If you are obese, try to lose weight. Studies show that overweight or obese men have lower testosterone levels than others. Meanwhile, low testosterone is linked to weight gain, creating a vicious cycle in obese men with low testosterone.
Additionally, you can eat a testosterone-boosting diet. These foods include foods rich in healthy fats, complex carbohydrates, and other important nutrients.
To keep your body in optimal condition for testosterone production, prioritize foods and ingredients including oysters, garlic, eggs, tuna, honey, coconut, pomegranate, olive oil, ginger, onions, vitamin-fortified dairy products.
Certain vitamins and supplements can also boost testosterone, such as ashwagandha (an herb commonly used in traditional Indian medicine), vitamin D, zinc, magnesium, and more.
Also, drink alcohol in moderation. Research shows that drinking alcohol is linked to low testosterone levels and other negative effects on sexual function and reproductive health.
Also check to see if any medications you are taking are affecting your testosterone. Your doctor may be able to help you switch to a different medication or make some lifestyle changes.
Nha Linh
Source: https://tuoitre.vn/8-cach-giup-tang-cuong-testosterone-tu-nhien-20250806231222683.htm
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