You may not have thought much about testosterone in your younger years, particularly if you’re a woman. But as age advances, it can move closer to the top of your mind, particularly if you’re a man.
Often regarded as the male sex hormone, testosterone is also essential to female health. Women have a lot less testosterone than men, but it helps all genders with disease risk, body composition, sexual function, and more.
Testosterone is vital for aging and elderly individuals, mainly because it naturally decreases. Here are some lifestyle techniques to help optimize testosterone.
Exercise is one of the best ways to reduce the chances of disease and potentially boost testosterone. Studies have shown that people who exercise regularly, at any age, have higher testosterone. A mix of resistance training and aerobic exercise is best.
Eat a Balanced Diet
Getting adequate levels of macronutrient like protein, carbohydrates, and fat can significantly impact hormone levels. Both food choices and total calories can influence testosterone.
Regularly dieting or overeating can disrupt testosterone levels, so a consistent, long-term approach to eating is the best way to optimize levels.
Eating a diverse array of lean proteins, healthy carbohydrates like fruits and whole grains, and healthy fats can help optimize testosterone levels.
Finding ways to cut down on stress and get better sleep can also help with testosterone. Long-term stress that elevates cortisol levels can reduce testosterone and lead to behavior like overeating, weight gain, and fat storage.
Getting more sunlight or supplementing with vitamin D can also help build testosterone levels. One 12-month study found that supplementing with 3,000 IU of vitamin D per day could increase testosterone by 25 percent.
Optimal testosterone levels can help you maintain muscle, manage weight, and reduce the risk of falls. Do your best to live a life that helps keep testosterone levels up.
Mat Lecompte is a health and wellness journalist. This article was first published on Bel Marra Health.