How To Increase Testosterone

How To Increase Testosterone
How To Increase Testosterone

Although testosterone is the chief male hormone, women have a little of it too. Testosterone is a steroid hormone that is produced mainly in women's ovaries and men's testicles. Also, a small amount is made by the adrenal glands. Testosterone is responsible for the masculine changes that men experience during puberty. It is critical for men to have optimum testosterone levels through adulthood and even during old age.

In adults, the right testosterone levels are essential for proper health, enhanced sexual function, appropriate body composition and decreased disease risk. Increasing the testosterone spikes muscle mass gains and vitality in a few weeks. Interestingly, testosterone also affects sexuality in females.

Research has proven that both genders should make sure they have optimum testosterone levels, especially as they grow older.

Here are eight proven methods of boosting testosterone levels naturally

1. Reducing cortisol and stress levels

A lot of research has highlighted the dangers of long-term stress, which can increase cortisol levels significantly. When your body makes high amounts of cortisol, the testosterone levels are bound to decrease. The situation can be likened to a see-saw, where when one goes up, the other comes down.

Stress and cortisol also increase appetite, weight gain, and consequently the storage of unhealthy fat around the organs. Ultimately, these changes and events are likely to have a negative impact on your testosterone levels.

If you desire optimum hormone levels, you need to work on reducing stress factors. Work on eating a balanced diet, having enough sleep, regular exercise and staying happy at all times. These will help lower stress levels and increase your testosterone.

2. Work out and lift weights

Working Out Increases Testosterone
Working Out Increases Testosterone

Exercising has been found to have various benefits, one of them being managing lifestyle-related illnesses. Surprisingly, working out can also help boost your testosterone levels. Research has shown that older people who work out have enhanced testosterone levels, and are more fit. Newer studies have suggested that obese men who engage in increased physical activity experienced higher testosterone and better sexual life.

One of the most effective exercises is that of resistance training, such as weightlifting. It has shown positive long-term and short-term benefits. Although all kinds of exercise are known to work to some extent, high-intensity interval training is the most effective in boosting testosterone levels. In addition to a training program, consider taking creatine monohydrate and caffeine supplements.

3. Take natural testosterone boosters

Despite there being a myriad of natural boosters out there, only a few of these are backed up by scientific research. The herb that has been studying the most is known as Ashwagandha. One of the studies showed a 167 percent increase in sperm count and a 17 percent increase in testosterone levels. In otherwise healthy men, the herb increased the testosterone by 15 percent. In another study, the herb lowered cortisol levels by about 25 percent.

Ginger extracts have also been found to boost testosterone levels. The delicious herb has also portrayed a variety of other health benefits as well. Most of the ginger studies have been focused on animals. However, one of the studies was done on infertile humans where the extract boosted testosterone levels by 17 percent, alongside other sex hormones.

Other popular natural supplements that have been supported by science in both humans and animals include Tongkat ali plant, horny goat weed, shilajit and mucuna pruriens. Considering the research behind these herbs, you can rely on them alongside prescription medication to enhance your testosterone levels.

4. Bask in the sun or take vitamin D supplements

Vitamin D Increases Testosterone
Vitamin D Increases Testosterone

Vitamin D is slowly becoming one of the most popular vitamins because of its various benefits. Among its many advantages, it is a natural testosterone booster. Interestingly, almost half of the United States population has vitamin D deficiency. The other half does not have the recommended levels of the vitamin in their bodies.

A study that lasted 12 months showed that supplementing people with about 3,000 IUs of vitamin D3 daily increased their testosterone levels. If you want to enjoy the benefits of vitamin D and enhance your testosterone levels, consider exposing your skin to sunlight often.

Eating Healthy To Increase Testosterone
Eating Healthy To Increase Testosterone

5. Eat healthy 

What you eat will have a significant impact on the testosterone and other hormone levels. Therefore, one ought to keep their diet in check all the time. If you overeat of diet regularly, your testosterone levels might be affected. Eating adequate amounts of protein will ensure fat loss and consequently affect your testosterone.

Carbohydrates also help in optimization of testosterone levels especially if you engage in resistance training. Also, eating healthy fats will have a positive influence on your testosterone levels; remember that a balanced diet ought to include the right portions of fat, proteins, and carbohydrates. A balanced diet will help you boost your T levels.

6. Take a variety of mineral and vitamin supplements

There is no doubt that the effect of multivitamin supplements is a highly debated topic. All the same, most minerals and vitamins have a variety of benefits. Research has proven that vitamin B and zinc supplements increase sperm quality by 74 percent. Zinc has also been found to boost testosterone levels in athletes.

Another study indicated that vitamins E, C and A play a crucial role in testosterone and other sex hormones levels. Of all the available vitamins, research has proven that zinc and vitamin D are the most critical for testosterone production. All of these supplements are available out there, thus do not hesitate to try them.

7. Adopt a healthy lifestyle and avoid taking estrogen-like compounds

Various lifestyle choices can affect your testosterone levels. For instance, a healthy sex life is critical in regulating your hormone levels such as testosterone. Exposing yourself to estrogen-like compounds might also impact these levels. Therefore, work on minimizing your daily exposure to parabens, BPA, and the chemicals found in plastics.

Research has shown a direct link between drug use and the reduction of testosterone levels. Therefore, you might consider quitting the habit, especially if it is for recreational purposes. Success, happiness, and laughter are the right ingredients for high T levels. Thus you need to include them in your daily routine.

8. Have lots of high-quality and restful sleep

Getting enough sleep is as equally important as exercise and diet are in enhancing your testosterone levels, among other health benefits. The ideal amount of sleep that one should have varies from an individual to another. One study, however, found that sleeping for five hours was connected to a 15 percent reduction in testosterone. Another long-term research showed that individuals who slept for four hours experienced borderline deficiency.

The study is backed up by another long-term survey that indicated that for every hour of sleep one gets, the testosterone levels increase by 15 percent. Although some individuals seem to do well even with a few hours of sleep, about 7-10 hours of sleep daily can guarantee you high testosterone levels.

What is the importance of testosterone levels?

Increased Testosterone Levels
Increased Testosterone Levels

Between the age of 25 and 30, it is natural for testosterone to start declining. This is a major issue, especially considering that there is a direct connection of low testosterone to premature death, obesity and increased disease risks. Healthy testosterone levels are also crucial for women, as it is for other hormones like progesterone and estrogen. Thus, one needs to undertake the necessary steps towards making the right lifestyle choices. This will help enhance your health and testosterone levels. 

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