If you have been thinking about how to increase testosterone levels – there are many natural ways you can try out!
Testosterone is a kind of hormone that our bodies make, mostly in the testicles and ovaries. A bit of it is also produced by the adrenal glands. When men go through puberty, testosterone helps make changes like growing muscles, a deeper voice, and more hair. Women also have testosterone, but they have less of it and more estrogen.
Having the right amount of testosterone is important for adults too. For men, it helps with overall health, avoiding diseases, and doing well in the bedroom. If your testosterone is at a good level, it might also help you build more muscle and get stronger. More: Consistency is a key to success: Learn these truths
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As you grow older, usually between 30 and 40 years old, the amount of testosterone your body makes goes down. Sometimes, things like certain medicines, health conditions, or injuries can also make your testosterone levels low. When this happens, you might notice things like trouble getting or keeping an erection and gaining more body fat. You could also have problems sleeping, lose some bone strength, and feel sad. More: Goji berries: The superfood that boosts your health
Doctors can check your testosterone levels with a blood test, usually done in the morning when it’s highest. If the test shows you have low testosterone, there are different ways to help bring it back up. More: Importance of balancing masculine and feminine energy
How to increase testosterone through exercise?
Doing different types of exercises can help boost your testosterone levels. That is especially true for activities like lifting weights and doing intense workouts in short bursts. Exercise is a really good way to prevent diseases that are connected to how you live your life. Plus, it can make your testosterone levels go up.
In a study from 2015 with men who had obesity, they found that doing more physical activity was better for increasing testosterone levels than just eating less. The effects on your testosterone can be different depending on the kind of exercise. Lifting weights, like in the gym, can make your testosterone levels go up for a short time. Intense workouts in short bursts, called High-Intensity Interval Training (HIIT), can also be really good.
But, remember, any type of exercise is good to some extent. Focus on working your muscles, like in the weight room or with a trainer. Cardio exercises are good for your health, but they don’t boost testosterone like strength training does. Just be careful not to overdo it – too much exercise can lower your testosterone levels. More: Tapping into your body’s wisdom: A guide to muscle testing
Eat well – Live well
What you eat can impact your testosterone and other hormones. Eating enough protein is good for keeping your testosterone levels healthy. It can also help you lose fat, which is a good thing. But be careful not to diet too much or eat too much, as it can mess with your testosterone levels. Healthy fats are also important for supporting your testosterone levels and keeping your hormones in balance. Research says that eating too little fat might lower testosterone levels. So, it’s best to have a balanced diet with whole foods.
Include a mix of protein, fat, and carbs in your meals to help your hormones and keep you healthy. Foods like lean beef, chicken, fish, eggs, tofu, nuts, and seeds are good options. Aim for about 5 to 6 ounces per day. Keep in mind that the right amount depends on your age, gender, and how active you are. If you don’t eat enough of these foods, your body makes more of something that grabs onto testosterone, leaving less for your body to use. More: Salmon and avocado recipes: Nourish your body with salad
Fatty fish like salmon, tuna, and mackerel are packed with vitamin D. That is a natural booster for testosterone because it helps make hormones. Another thing that may come to mind is how to increase testosterone levels with oysters. Is it possible? Oh, yes! They have a lot of zinc, a mineral that helps your body create testosterone. You can also find zinc in beef, beans, and some breakfast cereals. More: Difference between chasing and pursuing women
Stress management and hormone health
Reduce stress and keep cortisol levels low. Long-term stress is often linked to increased levels of the hormone cortisol. Cortisol can quickly lower testosterone. Lowering cortisol levels can be one of the ways how to increase testosterone in your body. These hormones act like a seesaw – when one goes up, the other tends to go down. Stress and high cortisol can also make you eat more, gain weight, and store unhealthy fat around your organs. All of that can harm testosterone levels.
To stay healthy and keep your hormones in check, try to handle stress. Stay active, get enough sleep, and use stress-relief techniques. Positive thinking and avoiding stressful situations are good for your mental health. When your mind is in a good place, it can positively affect your overall well-being. That includes testosterone levels and a normal sex drive.
Maintaining healthy testosterone levels is crucial for overall well-being, particularly as one age. Factors like exercise, balanced nutrition, and effective stress management play pivotal roles in optimizing hormone health. Engaging in strength training exercises, consuming a well-rounded diet, and practicing stress-relief techniques are essential steps to naturally boost testosterone. By adopting these lifestyle changes, you can ensure a healthier and more fulfilling life. More: Natural ways to eliminate toxins from your body
