In this article, I will share with my readers how to increase your testosterone naturally for you men out there ever as we age. Testosterone is an essential male sex hormone; it is a steroid hormone produced in the men’s testicles.
It is one of the main drivers during boy’s puberty that causes increased muscles, more resonant voice, increased sexual drive, etc. But as we grow older, our testosterone levels naturally reduce. There are ways to reverse this process and potentially increase our testosterone back to its average level.
Reduction in testosterone levels has a lot of side effects on the body. It will affect body composition, cause weight gain, reduce sexual drive, increase disease risks, low erections, and a host of effects.
To live our lives in good health, we must maintain our testosterone level to optimal levels. Especially as we age because the body tends to reduce the testosterone levels naturally as we grow older.
Ways to increase your testosterone levels naturally for men:
Getting enough sleep is very important for your general well-being. Even with a good diet and exercise regularly, not having enough sleep is very detrimental to your health. There is a direct link between having enough sleep and testosterone levels.
Research from the University of Chicago found the direct link between reduced testosterone and not getting enough sleep. Ten healthy men aged 24 years old were studied using different sleep time variations and testing the testosterone level each time. The researchers found out that sleeping 5 hours and below at night reduces testosterone levels by 15%.
In increasing your testosterone levels, it is advised we maintain a good sleeping habit. People should aim to sleep at least 7 to 8 hours each night as this helps us maintain and increase our testosterone level. When we age, it is more important to adhere to this because testosterone levels naturally reduce 1-2% per year.
It’s not a myth that exercise helps prevents many health issues we may face due to our lifestyle. In addition to that, it helps build our testosterone levels. Research has it that people who exercise regularly have a high level of testosterone.
When we age, we must pay more attention to exercise. Not only does it increases the testosterone level, but it also has other benefits. It makes us fit, and active also increases our reaction time, among other benefits.
Exercises like resistance training such as weightlifting are the best exercises for boosting testosterone levels short-term or long term. Another type of activity that helps is high-intensity interval training, also known as (HIIT). When done correctly, it can boost testosterone levels.
Even with all this exercise, there is a need for moderation. It is not advisable to exercise too often as a high level of activity may lead to lower testosterone. The research is not yet concrete, but long-distance runners’ study shows they may experience low testosterone levels.
However, they speculate that this might be caused by low nutrition and inadequate energy levels. But I am with the school of thought that says we should do everything with moderation.
What you eat has a great impact on the state of your health, as they also have effects on your testosterone levels and other hormones. Constant dieting and overeating can disrupt testosterone levels.
Eat balanced diets containing a healthy balance of protein, carbohydrate, and fats. Eating a healthy and balanced diet will help keep your hormone optimal and promote general well-being.
Taking in many carbs plays a role in building testosterone levels as research as it that during exercises, the carbs help optimize testosterone levels. There are also reports on the usefulness of healthy fats in building acceptable testosterone levels too.
Minimize Stress and Cortisol Levels
Stress is not suitable for our health, and it affects our testosterone level too. It does this by elevating the hormone cortisol levels, a hormone responsible for managing different body processes like the immune response and metabolism.
Unhealthy elevation of the cortisol level will reduce the testosterone levels as fast as it increases, meaning that testosterone reduces the testosterone at the same rate.
Stress and increased cortisol levels will cause increased food intake and weight gain, which is bad for testosterone levels. For optimal health and increased testosterone levels, you should avoid stress-triggering situations in your life.
Live a life of little or no stress, have fun, eat healthily, and exercise. All this will help you increase your testosterone levels.
Research has found out that taking vitamin D supplements helps increase testosterone levels and has various health benefits. Vitamin D is one of the most important and popular vitamins in the world.
Even with its popularity and importance, a lot of people suffer from a deficiency of it.
There are several ways for more vitamin D into the body to an acceptable level. You can increase your vitamin D level in your body by getting at least 15 minutes of direct supply of sunshine every day.
Another way is by eating food rich in vitamin D like salmon, fortified milk, cereals, and other fatty fishes. You could also take in some 3000 IU vitamin D3 supplements per day. It is proven to help increase the testosterone level by 25%.
It is also known that magnesium supplements can help increase testosterone levels. As magnesium and zinc deficiency in the body will reduce testosterone levels, besides taking magnesium supplements, zinc supplements also help. Also, eating foods rich in zinc, magnesium will help—foods like grains, flax seeds, pumpkin seeds, etc.
Abstain From Alcohol and Drugs
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