Testosterone is responsible for regulating bone mass, improving muscle strength, boosting libido, and assisting in the production of sperm. Testosterone levels can decrease due to declining age and poor health. Fortunately, there are a lot of natural ways you can boost your testosterone levels. Read on to learn how you can increase hormone production and why it’s vital for good health.
1. Following an Exercise Routine
Incorporating an exercise routine into your daily schedule is a natural way to improve your metabolism, boost the immune system, and help regulate hormone levels, including testosterone. There are even studies that suggest individuals following an exercise routine have higher levels of testosterone when compared to people who don’t exercise.
Besides increasing testosterone, exercise also helps manage several lifestyle-related diseases like diabetes and hypertension. Obese people also find following an exercise routine beneficial for weight reduction. There are several options when it comes to choosing an exercise routine. You can either start with a morning jog, work out at the gym, do resistance training, or get yourself enrolled in a high-intensity training session.
2. Maintain Vitamin D Levels
Vitamin D is one essential vitamin type responsible for the strengthening and formation of bones. Vitamin D deficiency is a common issue among many populations around the globe. The reason for this deficiency is underexposure to sunlight. Besides ingesting Vitamin D, the skin is also capable of producing Vitamin D only when exposed to sunlight. Therefore, going out for a 10 minute morning walk ensures you get your daily fix of Vitamin D.
The use of Vitamin D supplements and adequate sun exposure has proven to increase testosterone levels in males. You can get yourself tested for Vitamin D levels or contact your doctor if you want to use Vitamin D supplements. Taking a multivitamin supplement is another consideration if you want to replenish the body’s vitamin and mineral levels.
3. Get Quality Sleep
A poor sleep cycle takes a toll on your physical health over time. A good night’s sleep is as important as your exercise and diet. You can educate yourself by reading a guide to increasing testosterone levels and visiting related websites so you can use the best possible interventions. Studies show that individuals getting around 4 hours of sleep have a significant reduction in their testosterone levels. The recommended amount is around 7-10 hours which can boost the testosterone levels by many folds.
4. Maintain a Healthy Diet
The food we eat can affect the hormone levels in our bodies. Pay attention to your dietary habits and avoid eating processed food. Overeating or limiting your diet can also decrease testosterone levels. Therefore, you should eat a healthy protein-rich diet for a hormone boost. You can also use t-booster pills as these supplements provide all the essential vitamins and minerals. Don’t forget to include an adequate amount of carbs and always use whole foods instead of processed ones.
5. Reduce Stress
Stress and anxiety trigger the release of cortisol, a stress hormone that further reduces testosterone levels. These two hormones tend to counter the other’s effects. If one rises, the other one decreases. High levels of stress also result in health problems like obesity and poor disease control. Living a balanced lifestyle is key in reducing stress and elevating your male hormone levels
There are a few proven testosterone boosters like ashwagandha, a herb that can increase sperm count and testosterone levels. The herb is widely used in the Indian subcontinent as a cure for impotence.
7. Ginger Extract
Ginger extract has tons of health benefits and is a natural testosterone booster. Studies have shown that the extract can boost testosterone levels by 17%. Incorporating ginger into your meals or taking a supplement provides the same benefits.
8. Avoid Harmful Chemicals
Exposure to different chemicals at the workplace or home can affect male hormone levels. Household plastics contain harmful chemicals like parabens and BPA which can influence estrogen-like activity in our bodies. The estrogen hormone is linked to female characteristics and exposure should be kept to a minimum.
9. Living a Healthy lifestyle
Your habits define your overall health. If you have a habit of drinking alcohol above the set limits or are a chronic smoker, your testosterone levels will eventually decrease. Therefore, tweak your lifestyle to prevent further damage.
10. Add Magnesium
Magnesium ensures the produced testosterone stays functional. It prevents the blockage of testosterone and maintains adequate levels in your bloodstream. Taking a magnesium supplement for one month can result in increased hormone levels for both men and women.
The aforementioned tips are all-natural ways to increase testosterone production without compromising your health with quick fixes. Besides working on improving your habits and trying new ways to improve your male hormone levels, maintain a positive approach towards life, eat healthily, and you will see the positive health effects over time. As you can see from this guide, small daily habits make a world of difference.