For a healthy diet, include at least 5 servings each of fruits and vegetables in your diet each day. Have 1 or 2 with each meal, and add in a few snacks throughout the day. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Switch to whole-wheat or grain products instead of white varieties for healthier carbohydrates. Remember to drink enough water to stay hydrated as well. For most people, 6-8 glasses per day is enough.
Adults need 15 mcg of vitamin D each day. Good sources include eggs, dairy, fish, liver, red meat, and fortified foods. You can also get vitamin D by spending a few minutes in the sun during the day. [5] X Research source Adults need 8-11 mg per day of zinc in their diet. You can get it from shellfish, poultry, red meat, beans, nuts, whole grains, and fortified foods. [6] X Research source You could also take supplements to get these 2 nutrients. Ask your doctor if this is a safe choice for you.
Ask your doctor about the right magnesium dosage for you. The study used 10 mg for each kilogram (2. 2 lbs. ) of bodyweight, meaning a person weighing 150 lb (68 kg) would take 680 mg of magnesium. This is much higher than the typical daily dose, so ask your doctor if this is safe before you try it. [8] X Research source Foods high in magnesium include legumes, nuts, seeds, shellfish, leafy green vegetables, dairy products, and fortified foods. [9] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Get 1. 1-1. 6 g of omega-3s from your regular diet each day.
The major risk of trans fat is that it puts you at risk for heart disease. Try to avoid fried processed foods, along with artificial sweeteners and margarine. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Get into the habit of checking nutrition labels on all the food you buy. You might be surprised how much sugar some products have.
The general recommendation is to get 150 minutes of moderate exercise per week. You can divide that into 30 minutes 5-7 days per week. [18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source More intense exercise isn’t associated with higher testosterone levels, so don’t worry about trying to work out harder. [19] X Research source
Following a healthy diet and exercising regularly can all help you lose weight, so boosting testosterone production can also support a healthy weight.
Some relaxation exercises that might help include meditation and deep breathing activities. Try to spend 15-20 minutes on these activities each day. Enjoying yourself is another good way to reduce stress. Make time each day for your hobbies and things you like.
If you regularly have insomnia, try to relax before bed. Shut off your phone, TV, and computer. Do relaxing activities like meditating, reading, listening to soft music, or taking a bath to get ready for bed. Sleep apnea is a potential cause for low testosterone because it causes unrefreshing sleep. In you normally wake up tired or snore excessively, get tested for sleep apnea. [23] X Research source
If you inject the testosterone yourself, always look at the syringe before using it. If the liquid looks cloudy or you see any particles in it, don’t use the syringe. Unless directed otherwise, store the syringes at room temperature.
If you use gel, make sure another person or your partner doesn’t rub against it. They could accidentally receive a hormone dose if it gets on their skin.
