Testosterone is the hormone responsible for all aspects of male sexual development. Muscle growth, hair growth, sperm production and the male sex drive are all at the mercy of testosterone levels in the body. Unfortunately, the U.S. Food and Drug Administration (FDA) estimates that approximately four to five million American men suffer from low testosterone levels. If you are a man suffering from low testosterone, dietary and lifestyle changes can help increase your levels.
Get at least eight hours of sleep per night. Adequate sleep does wonders for raising your testosterone levels. If you are having trouble sleeping, Body Building.com suggests avoiding the consumption of liquids within two to three hours of bedtime. Drinking too much before bed can interrupt your sleep, especially if you have to urinate in the middle of the night. If your room is hot, turn on the air conditioning to make sleeping more comfortable.
Have sex more often. CNN Health reports that men who have sex at least eight times per month have higher testosterone levels than those who do not. This holds true even for men who are taking medications for erectile dysfunction. High levels of stress can lead to lower testosterone levels, so finding ways to reduce your stress levels can also help, according to BU Today, Science and Technology.
Add zinc to your diet. The McKinley Health Center explains that adding zinc to your diet can help augment physical endurance, brain function and testosterone levels. Oysters, crab, lean beef and pork are excellent sources of zinc. Zinc supplements are also available; adults can tolerate approximately 40 mg of zinc per day without negative side effects.
Exercise regularly and watch your diet. Exercising at least 30 minutes per day and eating a healthy diet consisting of whole grains, vegetables, fruits, proteins and polyunsaturated fats can help increase your testosterone levels.
Talk to your doctor about your testosterone levels. According to the Men’s Health Network, medical remedies are available, including injections, patches and topical gels to help raise testosterone levels.
- FDA: Pediatric Advisory Committee Briefing Book
- Body Building: How Can One Increase Their Testosterone Levels?
- CNN Health: New Year’s Resolution: Have More Sex
- McKinley Health Center: Ergogenic Aids: Nutritional Supplements for Athletes
- Men’s Health Network: What Men Should Know About Low Testosterone