finding out an answer about How to increase testosterone? Testosterone is the most important male sex hormone but female also have a small amount of it and is produced in men’s testicles and women’s ovaries.
Testosterone is the main reason for physical changes like increased muscle, deeper voice and hair growth for boys during puberty. It plays a vital role in fertility, sexual function, bone health, and muscle mass.
Testosterone plays an indispensable role in a person’s overall health and well-being. Low levels of testosterone affect body composition unfavorably and can cause reduced sex drives, fewer erections, and infertility.
A person’s testosterone level falls naturally with age by 1-2 percent per year but some medical conditions, lifestyle choice and other factors may cause decline at a fast rate, but using the following steps one can slow down this process or even reverse it. These steps are:
1. Getting Enough Sleep
Not getting enough sleep may affect the level of hormone and other body chemicals including testosterone which body requires to function correctly. The latest study found that men not getting enough sleep have higher chances of low testosterone levels in the body. You should sleep at least 7-8 hours a day for the proper functioning of the body.
2. Regular Exercise
Regular exercise is the most effective way to lead a healthy life and prevent diseases but regular exercise also helps in boosting your testosterone level. Although all types of exercise help but resistance training such as weightlifting is the best type of exercise for boosting the testosterone for short-term as well as for long-term. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.
3. Maintain a Balance Diet
Your eating habit has an evident impact on your hormone, especially on testosterone. Therefore you must pay attention to your diet as overeating or dieting may adversely affect your hormone. The best diet includes mostly whole foods, with a healthy balance of fats, protein & carbohydrates.
4. Stress Reduction: Best Way to increase testosterone
The high-stress level has a negative impact on our body as it can elevate hormone cortisol in an unnatural manner which can quickly reduce testosterone. Stress & high cortisol can increase food intake, weight gain, and storage of harmful body fat which has a negative impact on our body. For both optimal health and hormone levels, one must try to reduce repetitive stressful situations in their life.
5. Vitamins & Supplements
Studies found that the intake of Vitamin D may correct the deficiency or even increase the testosterone level in the body. 15 minutes of sunshine can contribute to your daily requirements of Vitamin D. Foods like salmon and other fatty fishes or fortified milk and cereal products are great sources of Vitamin D. Dhea supplements produce a small but significant level of testosterone level in the body as it increases Dhea hormone which is the main reason for producing testosterone and other hormones in the body.
6. Intake of Natural Testosterone Boosters
The herb which is supported by scientific studies for a natural booster is “Ashwagandha”. Studies found that intake of ashwagandha can increase the testosterone level by 17% on an Infertile man & increase the sperm count by 167%. Also Ginger may boost your level which also provides various other health benefits. Other popular herbs that can boosts level naturally include horny goat weed, Mucuna prurient, shilajit, and Tongkat Ali.
7. Avoid Drugs & Alcohol Abuse
According to the study, drugs, and alcohol both have a negative impact on male reproductive health. A moderate amount of alcohol such as occasional intake of Red wine may provide some health benefits, However, drinking too much can cause infertility in men and women.
8. Review Medications
While medications manage a variety of health conditions, but they are the common reasons for low testosterone. Anyone who suspects low testosterone may be due to medications, such person should bring these concerns to their doctor’s attention.
Testosterone naturally reduces with age, but levels may also be low due to medical conditions or medications. Anyone experiencing symptoms of low testosterone should speak to a doctor. Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key.
A person can ensure that they are receiving the right nutrients by following a balanced diet. Exercising and reducing stress can also help boost low testosterone. By following all these a person can increase testosterone levels in a best and natural manner.