Testosterone is the male steroid hormone produced in the testicles of men and ovaries of women. The adrenal glands produce small amounts of testosterone. When it is puberty for boys, testosterone is the main driver for physical changes such as – increased muscle, hair growth and a deeper voice. However, the optimal level is extremely important throughout adulthood and even at old age.
In the case of adults, the levels are important for general health, body composition, sexual function, diseases, risks and everything else. Besides, increasing the level of testosterone may lead to a quick gain in muscle mass and vitality within a few weeks. It also has an important role in the sexual health and well-being of females. Check out 8 ways to increase the level of testosterone in a natural way.
Exercise and weight lift –
Exercise is said to be an effective way of preventing lifestyle-related diseases. Interestingly, it can also help to increase your testosterone. For elderly people, exercise increases the level of testosterone, fitness and reaction time.
According to research conducted for obese men, it has been suggested that increased physical activity had been more beneficial than taking a weight loss diet for boosting the level of testosterone. Resistance training like weight lifting is the type of exercise to improve testosterone levels in both the short- and long-term.
High-intensity interval training or HIIT can be effective through all exercises that should work to some level. You can take creatine monohydrate and caffeine in the form of supplements to improve testosterone when combined together with a training program.
Bottom line: All kinds of exercise can increase the testosterone level. High-intensity interval training and weight lifting are considered to be most effective.
Eat protein, carbs and fatty foods –
The foods you take have a great impact on testosterone and other hormone levels. So, you need to pay proper heed to diet strategy and calorie intake for the long term.
Constant dieting or overeating may interrupt the level of testosterone. Eating sufficient protein can help to maintain its levels and fat loss that is related to testosterone. Carb intake has a vital role that optimizes testosterone levels at the time of resistance training. However, research shows that taking a sufficient amount of healthy fats is beneficial for testosterone and overall health.
A diet that contains whole foods is the best with the proper balance of protein, fat and carbs. This may optimize both hormone levels and long-term health.
Bottom line: You should not overeat and restrict taking a high amount of calories. Rather, try eating a well-balanced diet that has protein, carbs and fat.
Reduce stress and level of cortisol
– As per the research, there are dangers associated with long-term stress that can increase the level of cortisol. If there is an unnatural elevation in cortisol, then this can lessen the testosterone level quickly. These hormones work in a seesaw-like manner which means as one rises, the other falls down.
Both high stress and cortisol can be the reason for weight gain, food intake and storage of harmful fat in the body. Besides, these changes may have a negative impact on the testosterone level.
For hormone level and optimal health, you should try to less stressful situations in your life. Try to focus on a diet that contains whole foods, daily exercise, a balanced lifestyle, good sleep and laughter. All of them can lessen the level of stress, testosterone and improve your overall health.
Bottom line: Higher levels of stress are bad for your long-term health that may lessen the level of testosterone.
Take a Vitamin D supplement or some sunshine –
Vitamin D is one of the most popular vitamins in the world. According to research, it has several health benefits and may work in the form of a natural testosterone booster.
Despite its importance, a good percentage of people have a deficiency of vitamin D, and the even higher percentage has sub-optimal levels. In the elderly, calcium and vitamin D can optimize the testosterone levels that led to a reduced risk of falling.
In order to boost testosterone level and enjoy other benefits of vitamin D, try to get direct exposure to sunlight or take vitamin D3 supplement regularly.
Bottom line: Vitamin D3 supplements may boost the level of testosterone, especially in the elderly and people who have lower levels of blood in vitamin D.
Take vitamin and mineral supplements
– Though the benefits of taking multivitamins are a debated topic of discussion, specific vitamins and minerals can be of great help. According to a study, vitamin B supplements and zinc have increased sperm quality by almost 74%. Also, zinc improves testosterone in athletes and those who have a deficiency in zinc.
Other studies suggest vitamins A, C and E have an important role in testosterone levels and sex hormones.
Among all vitamins and minerals available, the research on testosterone has shown vitamin D and zinc supplements to be the best option.
Bottom line: Vitamin D and zinc seem to have the strongest evidence as testosterone boosters. Other micronutrients may have benefits, however, they need further research.
Enjoy sufficient peaceful and quality sleep –
Getting good sleep is very important for your health just like proper exercise and a well-balanced diet. It may also have major effects on the level of testosterone.
The ideal amount of sleep depends from one person to the other. But a study has found that sleeping for only 5 hours every night had been linked to a 15% reduction in testosterone levels. Another study observed that those who slept for only four hours per night had borderline deficient levels.
One study has calculated that for every extra sleeping hour you get, the level of testosterone increases by 15% or more, on average. Though some people are fine with fewer hours of sleep, research has suggested nearly 7–10 hours of sleep per night to be the best for your testosterone and long-term health.
Bottom line: Make sure you get sufficient hours of quality sleep to maintain testosterone levels and optimize your long-term health.
Include some natural testosterone boosters –
There are only a few natural testosterone boosters that have been supported by studies. The herb with the most research behind it is known as ashwagandha. One study tested the effects of this herb for infertile men and has found 17% increase in the level of testosterone and 167% increase in counting the sperms. Ginger extract can also increase the levels as this delicious herb also has several health benefits.
One study conducted in infertile humans found that ginger can increase testosterone levels by almost 17% and even boost levels of other sex hormones. Other popular herbs supported by some studies in both animals and humans include Mucuna pruriens, horny goat weed, tongkat ali and shilajit.
Most positive research has been conducted in infertile humans that have lower levels of testosterone. If you have healthy testosterone function, it is not clear whether you will get benefitted from these supplements.
Bottom line: Different herbal supplements can be a natural way to increase testosterone for those who have infertility or lower levels.
Avoid taking estrogen-based compounds for a healthy life
– There are various factors that affect the hormone levels. If you have a healthy sex life, then this plays an important role in regulating your testosterone levels and sex hormone.
Higher exposure to estrogen-based chemicals can affect the levels and so, you should try to reduce daily exposure to parabens, BPA and other chemicals found in some kinds of plastic.
It is no more a surprise that taking excessive alcohol or drug usage, whether it’s for medical or recreational purposes, can also lessen the level of testosterone. On the contrary, happiness, laughter and success can boost your health and testosterone. So, make sure they are an important part of your daily life.
Bottom line: You should try to lessen exposure to estrogen-based chemicals and drugs as they can positively affect the testosterone level and health condition.
Why does the level of testosterone matter?
Starting from the age of 25 to 30 years, the testosterone levels of men usually begin to decline. This is a common problem as research shows a link between low testosterone and obesity, premature death and increased disease risk. Healthy testosterone levels are extremely important for women with other hormones such as estrogen and progesterone.
Thus, everyone needs to take the necessary steps to improve their lifestyle and optimize testosterone levels. Visit a reputed clinic to perform your private blood test in London and know your exact condition. You will not only be able to improve your health but also the overall body, at the same time.