Testosterone is one of the essential sex hormones for males and females. Testosterone controls most of the things we do, our energy level, muscle development, body fat, sex drive, bone density, even our mood changes.
Can we even imagine what happens when a lack of testosterone occurs in our body? We will have less energy, less muscle growth, more belly fat, less sexual satisfaction, weaken bones, and even worse depression. That’s why it is important that we maintain optimal testosterone levels to prevent these issues from happening. In this article, we will go over five effective ways which we can boost our testosterone levels more naturally.
1. Physical activity – particularly lifting or exercising
Powerlifting, cardio workouts, bodybuilding, running, or doing any kind of active physical activity can increase our testosterone levels in a healthier way. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness, and reaction time. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term. High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. So train wise, and our testosterone levels will surely increase.
2. Follow a balanced diet plan
It is known that those who have low testosterone levels face obesity issues because of their irregular and inconsistent diet. What we eat has a major impact on testosterone as well as other hormone levels. To keep it simple, we don’t have to follow much; we just need to balance things. A diet based mainly on whole foods is best, with a healthy balance of fat, protein, and carbs. This can optimize both hormone levels and long-term health.
Best food to increase your testosterone includes fatty fish, egg yolks, oysters, shellfish, beef, avocado, ginger, onions, pomegranates, beans, and leafy green vegetables. Eating a healthful and nutritious diet can keep all hormone levels in the body balanced and promote optimal long-term health. If we can maintain these categories with any type of ingredient that goes per our taste, then our testosterone levels will not bother us.
3. Need to sleep properly
Getting good quality sleep is just as important as having a balance diet and and exercise. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. One long-term study observed that those who slept only four hours per night had borderline deficient levels. Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone. Anyone having problems getting good quality sleep regularly should talk to their doctor.
4. Avoid bad habits
We have seen a few sayings like, “smoking is a detriment to our health,” or “alcohol is deadly,” or so on. Yeah, they are really bad for our health. Because they affect our hormonal levels in a negative way and increase our risk for cardiovascular diseases such as stroke and heart attack. If we smoke or drink, it will lower our testosterone levels. It’s critical that we abstain from smoking nicotine and drinking alcohol as much as possible.
Consequences will be weight gain, hair loss, weakened muscles, sexual dysfunction, and many other damages. Avoiding bad habits will increase our repairing abilities and increase our testosterone levels more effectively.
5. Reduce your stress levels
Taking too much stress for anything can cause lower testosterone levels and also link to adrenal fatigue. Chronic stress increases a hormone called cortisol, which is accountable for various roles in the body including immune function, energy level, weight gain, and sleep quality. At the same time, sustained high cortisol levels can lower our testosterone levels. According to researchers, stress is responsible for aggression, emotional inhibition, and rumination, restricting our regular hormonal activity and testosterone production. For both optimal health and hormone levels, we should try to reduce repetitive stressful situations in our life.
There are other ways which we can increase our testosterone levels effectively. Having more sex, going out in the sun to increase vitamin D production, and adopting healthier lifestyle will help us increase testosterone naturally.
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