Testosterone is a hormone that is dominatingly found in males and is also termed the male sex hormone. But some trace amounts of testosterone levels are found in the female body too.
The hormone produced in the testicles increases productivity and secretion during the time of puberty. This generally drives the change in a male body allowing public hair to grow up in some parts of the body, the male voice harsh and deep, and muscle buildup.
Having testosterone in your body in the right amounts is required in a male body during all stages of their lives.
When you increase testosterone naturally you can grow muscle mass and allow your body to become more bulky and sturdy.
Having high levels of testosterone can also help you in reducing health risks, reduce the risk of certain diseases, and increase your sexual functionality.
If you are suffering from low testosterone levels then here is how you can increase this hormone by employing 100% natural techniques.
Doing exercises is one of the basic frameworks of leading a healthy lifestyle. There have been several studies also indicating that men who had done exercises regularly had more testosterone levels in general.
For obese men, it is better recommended to go for more physically enduring activities to help increase testosterone rather than simply focusing on reducing weight.
The best form of exercises to increase testosterone levels include resistance training such as calisthenics which is putting your body weight against you and doing various dumbbell-free exercises. Weightlifting is yet another alternative.
You may also consider high-intensity training which is focused on doing many different exercises in certain repetitions without taking rest in between.
Having a meal full of proteins, healthy fats, and carbs
Diet as usual plays a major role in controlling your hormonal levels including testosterone. Doctors say that consistent dieting may not b the ideal option in case you are looking to increase testosterone levels through your diet.
Rather, you need to focus on taking in a high protein diet. For this certainly, the best food items are saline water fishes, lean meat, eggs, and soybean.
You need to increase taking your carbohydrates as these will automatically be needed during your body’s high metabolism during exercises and training. Healthy fats are also important for increasing testosterone levels.
Minimizing stress and levels of cortisol hormone
Stress is directly related to your testosterone levels. When you suffer from more stress there is certainly an increase in your body’s cortisol hormone levels.
And guess what cortisol hormone has a seesaw-like relationship with the testosterone hormone. When the levels of one go up the levels of another one will come down.
Also, suffering from severe stress may induce weight gain and deposition of harmful fats on your body tissues all of which are negative triggers to increasing testosterone levels.
This is why reducing your stress levels and managing them the right way is so important. Focus on a stress-free lifestyle such as conversing enough with your friends, having time to spend with your wife, kids, and parents, peaceful nights’ sleep, and focusing on time to carry out your ambitions.
Taking in Vitamin D rich food items, supplements, or simply more suntan
Vitamin D as doctors and scientists suggest plays a direct role in increasing the levels of testosterone hormone.
You can start taking in more vitamin D-rich food items if you want to increase testosterone through your diet. Some food items right now lying on your food table rich in vitamin D are oily fish such as sardean, herring, and mackerel, milk, red meat, liver of chickens and livestock, egg yolks, etc.
Or else you can buy a vitamin D supplement that is easily available in the market and take them daily.
Or else consider taking a suntan at least a few times a week to trigger your body for boosting the synthesis of Vitamin D.
Taking in vitamin and mineral supplements
An interesting study shows that some specific vitamins and minerals are crucial for the overall health of the sperms and for boosting their secretion.
Two of such items are Vitamin D which we have covered just above and the other one is zinc in the minerals category. Thus a combination of zinc and vitamin supplements can help boost your low testosterone levels.
Some of the other vitamins that also help in boosting testosterone levels include A, C, and E.
Good quality sleep
A study suggests that sleeping less than 5 hours every night over a few weeks can decrease your body’s testosterone levels by as much as 15%.
A good amount of sleep is also required if you are following our above-mentioned steps of taking a highly rich protein and carbs diet along with a lot of exercises and training sessions.
Scientists and researchers say that for increasing testosterone levels you need to focus on having a peaceful sleep at night for at least 7-8 hours per day.
Taking some the natural testosterone boosters
An interesting study in those men taking in natural testosterone boosters over the years has shown results of significant promise. It showed that such men have more than 17% increased testosterone and a huge increase in the sperm count.
Some of the natural supplements are some general daily life ingredients that might even be present in your homes such as ginger and ashwagandha. Other natural testosterone boosting elements include horny goat weed, Tongkat Ali, and shilajit.
There are numerous brands of natural testosterone boosters available in the market. We suggest you take the natural elements like some ginger daily, and taking a pinch of ashwagandha, or buying horny goat weed and taking a small amount of it daily.
Or else you should better consult the doctor for buying a 100% natural testosterone booster.
Avoiding estrogen-like compounds
Scientists say that when your body is exposed to huge amounts of estrogen then this can automatically dwindle the testosterone levels.
This is why you need to stop your addictive habits of taking in high amounts of alcohol or using addictive drugs daily.