January 30 2021
Fortunately, there are some methods to enhance testosterone naturally.
When a man has reduced testosterone levels, he might face symptoms such as lower sex drive, lack of energy, depression, moodiness, weight gain, low self-esteem, thinner bones, and sparse body hair. If one has any of these symptoms, then you shouldn't panic! First things first, you should have a blood test conducted at your doctor's office that way you will know your testosterone levels. If it is revealed that this hormone is indeed produced in lacking amounts there are some remedies that will help you elevate your testosterone production.
Try weightlifting and exercising
You're probably aware that exercising regularly can assist you avoid many diseases connected with a sedentary lifestyle. Surprisingly, it'll also increase testosterone levels. It had been proved in a study published in 2012 that folks who worked out on a regular basis had higher testosterone levels than those that led a sedentary life. But the catch here is that, not just any sort of exercise will work. Deadlifts, squats, bench presses and pull-ups are all great. In short, exercise is worked on different multi point movements work just fine but every now and then you would like to use rather heavy weights. You do not need to do numerous repetitions as even a brief training session will spur the production of testosterone. One can also try high-intensity interval training. Keep these training sessions intense but reasonably short not longer than an hour. Additionally, don't train more often than fourfold every week. An excessive amount of training can cause a fall in testosterone levels.
Maintain stress and cortisol levels to a minimum
The level of testosterone in your body depends on how stressed one is. And the connection is that, if you're experiencing stress for a long time, the level of cortisol, which is a stress hormone, will increase. The more the amount of cortisol, the less the amount of testosterone. One should work on cutting down on the amount of repetitive stress in your life and consider regular exercise. A healthy diet, restful sleep and laughter will assist you deal with stress, which consequently will lower the extent of cortisol and boost the extent of testosterone.
Follow a balanced diet rich in proteins carbs and fat
According to one famous saying, you're what you eat. Interestingly enough, your testosterone level also depends on what you eat. Both extreme dieting and overeating can interfere with your testosterone production. Your diet should be balanced and include all the required proteins, carbohydrates and fats. Protein is a substance that constructs your muscles, bones, skin and blood. Your body uses protein to form hormones, including testosterone. Carbs can assist you optimize the amount of testosterone during resistance training. A sufficient amount of fats is additionally very important for testosterone production. Therefore one should try to follow a diet based on whole Foods with a balance of all the necessary nutrients. Both hormone levels and your long-term health will improve from such a diet.
Get sufficient sunlight or take a Vitamin D supplement
The significance of vitamin D has come to light in recent years. It's no wonder because it offers a lot of advantages and health benefits. For instance, it works as a natural enhancer of testosterone. A year-long study on the action of vitamin D on testosterone levels in men revealed some interesting information in the year 2011. A dose of approximately 3,000 IU of vitamin D3 in a day elevated testosterone levels by more than 25 percent. Moreover, to get more vitamin D into your body one should try to spend 15 minutes under the Sun daily. If your area lacks sunlight you can substitute it with vitamin D3 supplements. But one has to make sure that they get the required 3000 IU every day.
Get enough restful sleep
Getting the right amount of high-quality sleep maybe a necessary condition for boosting testosterone levels. Obviously, everybody has their own perfect sleep duration but a 2011 study about the effect that one week of sleep restriction had on the testosterone levels of healthy young men gave some interesting results. It was found out that if a man slept for no longer than 5 hours per night his testosterone level lowered by 15% and the levels of those who slept for about 4 hours were barely up to the mark. Infact, it has been calculated that every additional hour of sleep earns you a 15% boost to your testosterone level. Thus, one should make it a point to attempt to sleep 7 to 10 hours per night.
Take mineral and vitamin supplements
Some vitamins and supplements can also increase the production of testosterone.To substantiate, magnesium supplements will restore the amount of testosterone if explanation for the drop is a deficiency in this mineral. A lack of zinc in your system can also lead to reduced testosterone levels. A 2007 study on this subject proved that taking zinc supplements for a month prevented a testosterone decline even in men with a sedentary lifestyle. Additionally, you can also get both zinc and magnesium from food. Leafy greens and whole grains contain tons of magnesium. Flax seeds, dark leafy greens and pumpkin seeds are high in zinc.
Take natural testosterone boosters
There are a number of herbs and spices which will effectively enhance your testosterone level. The most effective ones are ashwagandha and ginger. Ashwagandha, is a herb that can boost testosterone levels in men by 17% and sperm counts by 167%. Moreover, it reduces the levels of the stress hormone, cortisol by nearly 25%. As for ginger it not only boosts testosterone but also increases the amount of other sex hormones. You can check out Alvizia's testosterone booster rich in natural herbs.
Lead a healthy lifestyle and avoid estrogen like compounds
Testosterone levels are often negatively affected by chemicals similar to estrogen. If you're over exposed to parabens, BPA and few other chemicals often found in plastic, you should try to lower this exposure to a minimum. You can consider fixing up a home water filtration system or air in your home to prevent mould growth. Don't eat or drink from plastic containers especially if they're heated. A healthy sex life is equally as important, for the production of testosterone. Alcohol and drugs on the flip side, do absolutely no good for your overall well-being or your testosterone levels.
Review your medication
When your doctor prescribes medication it is obvious it'll aid you in dealing with a particular health issue. Unfortunately, medications are also a very common reason for reduced testosterone levels. Particularly, according to a report in BMC medicine, medications for lowering cholesterol operate partially by reducing testosterone levels. Thus, if you think that your testosterone has been influenced by a prescribed medication, inform your doctor about your concerns.
As per several studies, there is a link between how much a man weighs and his testosterone levels. Men who are somewhere on the heavy side tend to have less testosterone as compared to those whose weight is within the normal range. For instance, a research published in the Journal Clinical Endocrinology stated that overweight males between the age of 14 to 20 have almost 50% less testosterone than those who were not overweight.