When a man has lower testosterone then he might experience symptoms including lower sex drives, lack of energy, depression, moodiness, weight gain, thinner bones, Sparse Body hair, low self esteem. If you have some of this symptom, don’t panic. First of all, Have a blood test done at doctor’s office. If it is turns out that the production of the hormone is getting lower then there are some of there are some recommendations that will help you to increase testoterone production.
10 best ways to boost Testosterone Naturally
1. Try weight lifting and exercising
As you know exercising regularly can avoid you from many diseases connected a sedentary lifestyle.
It was proved in a research that peoples who do exercises regularly have better testosterone secration rather than those who live sendetary life.
But, not just anytype of exercises work for this purpose. Deadlifts, Squats, Bench press and pull-ups are all great. In short, exercises based on different multiple movements are just bests.
But , you need to use Heavy Weights as per your strength. You don’t have to do as many repeatations, as even a short training session will spur the production of testoterone. You can also try high intensity interval training.
Keep these training session intense but reasonably short. No longer than an hour. In addition, don’t train more often than 4 times a week. Too much training causes decrease in testosterone levels.
3 days split is best.
2. Keep stress and cortisol levels to minimum
The level of testoterone depends on the level of testoterone in your body depends on how stressed you are.
If you are being stressed for a long term, cortisol level increases. As cortisol is inversely proportional to testosterone level, it causes decrease in testosterone level.
So, try to cut down the amount of stress in your life. Concentrate on regular exercises, proper diet, and restful sleep. This will help you deal with the STRESS which will decrease level of cortisol and increase thetestosterone level.
3. Follow a balanced diet rich in protein, carbohydrates and fat
According to a famous saying, YOU ARE WHAT YOU EAT. Intrestingly, you testosterone level also depends on what you eat.
Severe dieting and overeating can DISRUPT testoterene secration. Your diet should be balanced and include protein, carbohydrates and fats.
Protein is a material that builds your muscles, bone, skin and blood. You body uses protein to secrate hormones, including testosterone.
Carbs can help you optimise the level of testoterone during resistance training.
A sufficient amount of fat is also essential for testosterone production.
Therefore, try to follow on whole foods with a balance of carbs, fats, and proteins. I also benefits your long term health.
4. Get enough sunlight or take a vitamin D supplement
The importance of Vitamin D has really being increased in recent years. It’s no wonder, as it has a lots of health benefits.
It works as a natural booster of testoterone. A research has fount out that, a dose of 300IU of Vitamin D3 increases testosterone levels by more that 25%.
Try to spent 15 minutes in the sun everyday. If your region lacks sunlight then you can replace it with Vitamin D3 supplements. Just make sire that you get 3000 IU daily.
5. Get enough restful sleep
Getting a proper amount of High-quality sleep is a necessary condition for increasing testoterone levels. Every body has their own sleep direction.
Try to sleep 7-10 hours a night.
6. Take natural testosterone booster
There are also some spices that can boost your testosterone levels. The best ones are Ashwagandha and ginger.
Ashwagandha can increase testoterone level by 17% and sperm count by 167%. It lowers the level of cortisol also.
Ginger increases the level of other sex hormones.
7. Lead a healthy lifestyle, and avoid estrogen-like compounds
Estrogen like chemicals also negatively affects your testosterone level. If you are over exposed to parabens, BPA, and some chemicals often fount in plastic. Try to reduce it.
You should not eat or drink from plastic containers mainly if they are heated.
Alcohols and drugs do absolutely no good for your overall well-being or your testosterone. High consumption of soy also increases estrogen. Eat maximum of 100gms of soy in a day.
8. Lose weight
Theres a connection between how much a man weighs and his testosterone level. Men who are a bit in heavy side have less testoterone.
Also, overweight males aged 14-20 have almost 50% less testoterone. So, you gotta think of losing weight of you have a lots of fat.
9. Take mineral and vitamin supplements
Certain vitamin supplements can also boost the production of testoterone.
For example, Magnesium supplement will restore the level of testoterone if the cause of testoterone drop is deficiency of this mineral.
A shortage of zinc in your body can also result as drop in testosterone level in your body.
If you don’t want to take supplement. You can take both zinc and magnesium from foods. Whole grains and leafy greens contains a lots of magnesiums. As well, Dark leafy greens, flax seeds and pumpkin seeds are rich in zinc.
So, if you have any other ways to increase testoterone level naturally than please tell them in the comment section below. If it was helpful then please share it to different social medias.