Proven Ways on How to Increase Testosterone Levels Naturally
Also occasionally referred to as the male sex hormone, testosterone is one of the most important hormones in the human body. Testosterone plays many roles in the human body, including the growth and development of muscles, fertility regulation, production of red blood cells, energy regulation, fat distribution and much more. This means that below certain levels, a huge number of body processes can be affected. A person whose testosterone levels are below a certain threshold is said to have a conduction known as Low testosterone or Low-T.
Drugs and supplements are among the most common ways to treat low-T. When drugs are used, this is known as testosterone therapy. As a matter of fact, you don’t have to be diagnosed with Low-T to increase your testosterone levels. However, many studies indicate that there are ways that a person can increase their testosterone levels naturally, which are associated with less side effects and health risks. For instance, ensuring a proper diet, proper sleep, exercise, and other approaches such as intermittent fasting can increase testosterone levels.
Without further ado, here are some proven ways on how to increase testosterone levels naturally.
1. Exercise Regularly
Studies show that regular exercise is one of the best ways to increase your testosterone levels to normal. Exercise stimulates the pituitary gland to increase the production of testosterone production in the testes in males and the ovaries in females respectively. However, it is essential to understand that not all types of exercise will necessarily promote increased testosterone production. Also, the intensity of your workouts will matter a great deal.
To get the most out of your exercise routine in terms of testosterone, you will want to exercise more frequently and slowly increase your intensity levels or difficulty of your exercise. In addition to boosting testosterone production in your body, intense training sessions to help improve blood circulation, heart rate, and muscle toning. Pushups, shoulder presses, chin-ups, and deadlifts are some of the best exercises to boost testosterone. It has specifically been shown that weight lifting has a larger testosterone boosting potential compared to other types of exercises such as cardio.
2. Manage Stress
Stress is one of the biggest threats to a healthy lifestyle. It has been found that stress can increase the levels of a hormone known as cortisol (the stress hormone), which in high levels, can reduce the amount of testosterone in circulation. This is actually one of the reasons why most men tend to be weaker in bed when stressed up. As a matter of fact, studies have found stress to be a libido killer in women too. While it may not always be a walk in the park, finding ways to manage or avoid stress can be helpful in improving your testosterone levels naturally. For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
3. Reduce Your Intake of Alcohol
When taken in moderation, alcohol can have a myriad of health benefits in your body. However, too much of it has a dehydrating effect in your body. Together with its metabolites, alcohol tends to interfere with a number of biological processes in the body in heavy drinkers, one of them is being the production of testosterone. Simply reducing your intake of alcohol can be a helpful step towards improving your testosterone levels in the long term.
4. Maintain a Healthy Weight
Being obese or overweight can expose you to a variety of health problems, whose list might even be too long to include in this article. As a matter of fact, they are considered to be among the most common risk factors for impotence. Additionally, excess weight can lead to the overproduction of estrogen, which is also referred to as the female sex hormone. Elevated amounts of estrogen can lead to a reduction in the production of testosterone, which is why you see some men carrying more feminine attributes than necessary. Eat right, exercise regularly, and try weight management approaches such as intermittent fasting, which not only helps you to achieve quicker fat loss; but also amplifies your body’s ability to produce testosterone.
5. Get Enough Sleep
Your body deserves to rest, ‘shut down’, and rejuvenate to keep functioning properly and optimally. As a matter of fact, sleep is as essential as exercise and diet as far as your overall health is concerned. Many studies have found that the quality of sleep can have a huge impact on testosterone levels. If you’ve been having less than 7 hours of sleep every night, it’s time to break the habit. For healthier long-term T levels, experts recommend having at least 7-10 hours of restful sleep each night.
6. Eat Right
As far as your overall health is concerned, you will never go wrong with a healthy, balanced diet. However, it is what you eat that matters most when it comes to your testosterone levels. Combined with exercise, be sure to eat a balanced diet with the right amount of protein, carbs, and healthy fats. In your diet, be sure to focus more on high-quality protein, whole grain carbs, and healthy fats. Especially, try and get your fats from fatty fish, avocados, and nuts. These foods have Omega-3 fatty acids and other mineral elements that are good for the production of testosterone and other important biochemicals of your body.
7. Natural Supplements
There are also many natural supplements out there that you can include in your diet to improve the production of testosterone in your body. Some of the most common ones include vitamin A, vitamin B, Zinc, vitamin D, and vitamin E supplements. Apart from these, herbal testosterone boosters such as Ashwagandha, ginger extract, and horny goat weed have also been said to be effective in improving testosterone production. Nonetheless, you have to be extremely careful with these supplements, as not all of them may be as natural and safe as advertised.
It goes without saying, that low testosterone can pose a variety of challenges. From unfitness to lower energy levels, weaker muscles, and sex drive issues, the effects of low-T are many. With the above tips, however, you can naturally boost your testosterone levels and lead a healthier lifestyle. You just need to eat right, sleep enough, stay active, avoid stress, quit drinking, and perhaps take the right supplements.