How to Boost Your Testosterone (T- Level) Amid Covid-19 Lockdown

Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth.

Amid this Covid-19 Lockdown, it is your due diligence to stay healthy and as ensure you boost your immune system. An overall balancing of hormones is important and necessary when trying to manage testosterone levels. This means consuming a well-balanced, nutrient-dense diet. Being mindful of total intake of foods containing hormones or hormone-mimicking nutrients, such as phytoestrogens, is recommended to achieve improved testosterone levels.

Some studies have shown these nutrients may have an impact on overall hormone balance. The hormone testosterone plays an important role in men’s health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a man’s early adulthood and drops a little bit each year thereafter.

Chronic illnesses such as Hypogonadism also called low testosterone or low T, is often medically treated to prevent future health problems. When the body doesn’t produce the right amount of testosterone, the condition is called hypogonadism. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone therapy.

Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age; you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc, both of which are precursors for making testosterone.

The importance of your doctor’s recommendations can not be over-emphasized therefore you need to also adhere to your doctor’s recommendation.

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There’s no magic solution for boosting your testosterone; however, there are two major ways to boost your Testosterone- through your lifestyle and diets. In this article, we will be more elaborate on these points;

Your lifestyle:

• Good Night Sleep
• Loose that Excess Weight

Good Night Sleep

American Medical Association Researches has shown that lack of sleep can greatly reduce a healthy young man’s testosterone levels. Research published in some Journals has also shown that the testosterone level clearly drops after only one week of sleep-restricted days.

However, how much sleep your body needs depends on many factors. Most adults generally need between 7-9 hours per night in order to function well and lead a healthy life. Therefore, the bottom line in all these is ensure you get good night sleep always.

Lose That Excess Weight

Middle-aged men with pre-diabetes are likely to have low testosterone levels. A study from The Journal of Endocrinology Trusted Source revealed that hypogonadism and diabetes are closely linked. Men with overweight should try as much as they can to maintain a normal weight in order to prevent the risk of developing full-blown diabetes or Low T.

Losing some weight can help boost your testosterone. This doesn’t mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.

Reduce Sugar Intake

The Endocrine Society reports that glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose. The human body is a complex system that requires a wide variety of vitamins and minerals for smooth operation. Instead of sugar, you can go for honey which has more nutritional values necessary for good health.

Exercise

Making exercise an enjoyable part of your everyday life may be easier than you think.If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions but you have to decide to workout in order to maintain your T- Level.Two 15-minute workouts or three 10-minute workouts in a week can be just as effective.

Your Diets:

Eating foods that are rich in essential nutrient can help boost your Testosterone Level. Below are the few lists of food;

• Nuts
• Sea Foods like Crab, Lobster, Oysters, Shellfish
• Tuna
• Low-fat milk
• Egg yolks
• Fortified cereals
• Beef
• Beans

Zinc

Men with hypogonadism often have zinc deficiencies. Studies Trusted Source suggest that zinc plays an important part in regulating serum testosterone levels in healthy men. Adult males should aim to get 11 mg of zinc each day. Oysters have a lot of zinc; red meat and poultry do too. Other food sources of zinc include:

1. Tuna

Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories.

Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.

If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.

2. Low-fat milk with vitamin D

Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can also keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.

Make sure you choose milk that’s fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat.

Find low-fat milk fortified with vitamin D online.

3. Egg yolks

Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.

4. Fortified cereals

Eggs aren’t the only breakfast food that can help low T. If you have to watch your blood cholesterol, this is especially good news. Certain cereal brands are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating fortified cereals into your breakfast routine to jump-start your day and your testosterone levels.

5. Oysters

Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.

6. Shellfish

An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites. According to the National Institutes of Health, Alaskan king crab has 43 percent of your daily value of zinc in just a 3-ounce serving.

7. Beef

There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to certain cancers, such as colon cancer.

Still, some cuts of beef have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.

To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.

8. Beans

When it comes to male-hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet.

As a bonus, these foods are full of plant-based proteins that can protect your heart health.