Testosterone is one of the most primary hormones in men. It helps to increase muscle mass, boost libido and quality of erections, decrease body fat, and may even enhance their mental wellbeing.
Here are some ways you can increase your testosterone levels naturally:
Eat A balanced Diet
Your diet should include all the essential nutrients including proteins, carbohydrates, and fats. Proteins help the body produce hormones including testosterone. The energy-boosting carbohydrates will help you maximise your testosterone levels during exercise and resistance training. The body also needs a sufficient amount of fats to produce testosterone.
Get More Sunlight Or Take Vitamin D Supplements
Vitamin D provides many benefits to the body and one of these benefits is testosterone production. A 2011 study found that men who take about 3000 IU of Vitamin D per day have their testosterone levels increased by over 25 percent. You can get more Vitamin D by spending about 25 minutes per day in the sun. If you live in a region with limited sunlight, you can invest in Vitamin D3 supplements. However, ensure that you’re taking up to 3000 IU daily.
Get Sufficient Sleep
A 2011 study found that men who got less than 5 hours of sleep had their testosterone levels decreased by 15 percent. It has also been found that every additional hour of sleep a man gets increases his testosterone by 15 percent. You should endeavour to sleep for at least 7-10 hours per night in order to boost testosterone production.
Engage In Weightlifting and Exercising
Exercising is a great way to stay healthy and prevent all the ailments that result due to a sedentary lifestyle. Interestingly, it also has been found to boost testosterone levels. Research has shown that people who engaged in exercises on a regular basis had higher testosterone levels than those who did not. Furthermore, it is only certain kinds of exercises that increase testosterone levels. Squats, pull-ups, deadlifts, and bench presses are examples of great exercises that improve testosterone. In fact, spending a short amount of time doing any of these exercises can increase the levels of testosterone significantly. However, it’s important not to overdo these exercises as too much training can take its toll on testosterone levels.
Find Ways To Relieve Stress In Your Life
There is an inverse relationship between stress and the levels of testosterone in the body. The higher the level of the stress hormone, Cortisol, the lower the level of testosterone. This is why you should endeavour to cut out stressful activities from your life. Instead, focus on eating a healthy diet, exercising, getting more sleep, and spending time with loved ones. This will help you eliminate stress which will, in turn, reduce the level of Cortisol and boost the production of testosterone.
Sources:
Mdmag
Ncbi
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