One study in the journal Clinical Endocrinology reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight. Research has shown that men who carry more weight have lower levels of testosterone. Eating a healthful and nutritious diet can keep all hormones levels in the body balanced and promote optimal long-term health. The best diets are ones that include mostly whole foods and offer a healthful balance of fats, carbohydrates, and proteins. This effect is most evident in athletes and people who are very active. According to one report in the Journal of Neuroinflammation, low testosterone levels and being overweight may contribute to a variety of inflammatory conditions and impaired neurological function.Īdditional research showed overeating and yo-yo dieting disrupted hormone levels. Research has long shown that eating well is essential to maintaining testosterone levels and overall health. Anyone having problems getting good quality sleep on a regular basis should talk to their doctor. People should aim to sleep at least 7 to 8 hours each night. Making sleep a priority may help maintain testosterone levels. By contrast, normal aging sees testosterone decreases of just 1 to 2 percent per year. The researchers found that after only 1 week of restricted sleep, daytime testosterone levels dropped by up to 15 percent. Doctors checked their blood every 15 to 30 minutes during the last night that they slept 10 hours, as well as on the sleep-restricted session. They slept for 10 hours per night for 3 nights, followed by 8 nights of restricted sleep, when they slept for only 5 hours.
Ten healthy men aged around 24 years old spent 1 week sleeping for 8 hours per night at home, they then spent the next 11 nights in a lab. One study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep. Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone. The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall health and well-being. Share on Pinterest Staying active may help to boost testosterone levels.Īccording to a recent study of 9,054 men aged between 19 and 39 who were of a healthy weight, normal testosterone levels range from between 264 and 916 nanograms per deciliters (ng/dL).ĭrug companies promote products that are supposed to increase testosterone, and while these might help some people, they may also slow down the body’s ability to naturally produce testosterone.Īlso, these medications are not without risks.Ī 2016 study noted that the benefits and safety of long-term use of testosterone replacement products are not known.
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