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Testosterone is the primary sex hormone in males and also increases levels of growth hormones in the body. It helps in the production of red blood cells and muscle growth. As we age, testosterone levels typically decrease. This can lead to higher levels of body fat.

When we grow older, we want to still maintain a youthful, healthy appearance. For many people, this means eating healthy, nutritious foods and having a vigorous exercise regimen. But what can else can we do to avoid the effects of aging on our bodies?

Older adults have been looking for ways to have a natural increase of testosterone. There are several supplements available on the market, but there also some great ways to improve your testosterone levels without having to change your daily routine too much.

Here are a few examples:

1. Get more sleep.

Getting enough quality rest is just as important as a good diet and exercise. About six to ten hours of sleep per night is recommended for adults. Some studies have shown that for every additional hour of sleep, testosterone levels can raise naturally in the body up to fifteen percent. If your busy schedule makes getting enough sleep difficult, start with an extra half-hour or an  hour of sleep per night until you can get the recommended amount needed to get through your days.

2. Reduce stress.

The more stressed we are, the more our bodies produce of a hormone called cortisol. Having abnormally high cortisol levels can also reduce our testosterone levels. This can also affect weight gain and how body fat is stored. The best way to get your cortisol down to more manageable and acceptable levels is to avoid any situations that cause increased anxiety or stress in your life. This may not always be easy, but avoiding or greatly reducing stress is beneficial for your testosterone levels and your overall mental, physical and emotional health.

3. Eat healthy.

Adding foods to your diet that are high in protein, carbohydrates and healthy fats can help increase your body’s testosterone levels. Protein is also effective for weight loss. As with any diet, monitor your calorie intake and avoid over-eating or skipping meals. Planning sensible, healthy meals is a simple way to help you feel alert and active every day.

4. Exercise.

Exercising regularly every week helps build muscle, reduce fat and also helps to raise your testosterone levels. Jogging, running, lifting weights and swimming are just some of the healthy exercises that you can do. Weight training, resistance training and high-intensity interval training are just some of the ways to boost testosterone quickly. Whatever you do, just make sure that your training program is uniform. Having longer workout sessions or longer rest periods can actually reduce testosterone levels.

5. Get some Vitamin D.

Going for a brisk run or walk in the sun is a great way of adding much-needed Vitamin D. This vitamin is another way to naturally increase your testosterone levels. There are also Vitamin D supplements that can be taken to help give an extra boost.

6. Lose weight.

Scientific studies have shown that people who are overweight for their height and age generally produce less testosterone than people in the same age and height brackets who are not. Starting a vigorous exercise regimen will help you to lose those stubborn pounds, gain extra testosterone and look and feel better, too.

7. Stand up straight.

Standing straight is not only good for your bones and posture, but it can also help decrease cortisol levels and increase testosterone levels in your body. Don’t slouch, no matter how tired or sluggish you may feel. Standing tall also gives you more confidence and a positive self-image.

8. Minimize soy product intake.

This one can be tricky, because there are a lot of products made of either soy or soy derivatives. Soy has been found to both reduce testosterone levels and raise cortisol levels after repeated use. Testosterone and cortisol levels operate on a kind of sliding scale: when one of them increases, the other usually decreases, and vice versa. Consuming a little bit of soy here or there is fine, but don’t overdo it.

9. Add zinc to your diet.

Zinc is a mineral that helps build testosterone levels. It is found in protein-rich foods like beans, cheese, raw milk, meat and fish. People who have added foods containing zinc to their diets have seen their testosterone levels increase significantly in just a matter of weeks. There are also zinc supplements that are available at pharmacies and drugstores, but pay attention to the recommended dosage amounts. Having too much zinc can prevent your body from other necessary minerals and can cause nausea or an upset stomach.

10. Reduce your sugar intake.

According to recent surveys, most people consume an average of about two tons of sugar over the course of our lifetimes. A little sugar every now and then is okay: it enhances the flavor of some of our favorite foods, and its causes and increase in dopamine in our brain. However, too much sugar can raise glucose to unhealthy levels, and damage our teeth over time. It can also cause a spike in our internal insulin levels, which leads to less testosterone being produced. Carefully monitor your sugar consumption by reading ingredient labels while buying food and planning a healthy, low-sodium diet.

11. Review your medications.

If you are currently on any doctor-prescribed medications, read the labels carefully. Play close attention to the side effects too, as some medications have been known to also reduce testosterone levels. This is commonly found in certain medicines that are used to lower cholesterol. Talk to your physician about any questions or concerns that you may have regarding these prescriptions.

These are just a few of the many effective ways to increase your testosterone naturally. Talk to your doctor or health care professional before starting any diet or exercise routine. Let them know of any pre-existing conditions, illnesses or concerns you may have. With the right amount of practice, you can build your testosterone levels to start feeling more active and younger again.