‘Men will be men,’ we all come across the famous phrase almost every day and testosterone is the primary reason why we often use this phrase. Testosterone is the main sex hormone that plays a vital role in the development of the male reproductive system and other masculine characteristics. Most healthy adolescent boys and adult men have plenty of this hormones in their bodies. However, many of them experience a drop in this hormone after the age of 30 years. A significant drop in the male sex hormone may affect your life in many ways and most men strive to find the best solution to ramp up testosterone in their bodies.
Today, we are here with a list of interesting facts on how can you increase testosterone naturally. Let’s go!
- Maintain a perfect BMI-
Being overweight increases your chances of having low testosterone. Most healthcare experts recommend maintaining a healthy body mass index (BMI) to uplift testosterone levels naturally. If you are overweight, consider losing a few extra pounds to achieve healthy body weight and maintain testosterone levels naturally. Also, you must not lose a lot of weight too fast as doing so may backfire on you. Besides, aim to lose about 0.5 kgs per week for a healthy living.
- Do high-intensity exercises-
Following a sedentary lifestyle is another factor that can be linked with low testosterone in men. Performing high-interval training like weight lifting and resistance training can help improve testosterone levels. It is important to talk to a certified fitness trainer before starting high-intensity exercises to eliminate associated negative impacts.
- Monitor your vitamin D profile-
Healthcare professionals conclude that daily supplementation with the right amount of vitamin D helps increase t-levels. You can get a daily dose of vitamin D by soaking in direct sunlight for a few minutes or including certain foods such as cheese, egg yolks, tuna fish, mushrooms, and fortified juices in your diet.
- Eat healthily-
Follow a nutritious diet that is choke-full of good fats, vitamins, minerals, and amino acids our bodies require every day. Also, foods that are rich in magnesium and zinc (whole grains, legumes, meat, spinach, almonds, cashews, peanuts) may increase testosterone levels naturally.
- Ward off stress-
When you are stressed, your body produces more cortisol, a kind of hormone which can lower testosterone level. This is another way how stress affects your body negatively. Thus, to elevate your t levels quickly, stop worrying too much, and stay calm.
- Get enough of good quality sleep-
Poor quality or insufficient sleep can slow down the production of a range of hormones in the body, including testosterone. Therefore, improving your sleep patterns is extremely important while trying to boost testosterone naturally. Spend less screen time and follow healthy techniques that render mind-calming effects & help you get a restful sleep all night.
- Use natural testosterone boosters-
Apart from healthy foods and high-interval training, natural testosterone boosters (Safed Musli, Shilajit, Vidarikanda, Ashwagandha, and Kaunch beej) come in handy when it comes to boosting testosterone naturally.
Optimal testosterone levels help men feel good physically and emotionally. However, an excess of the male sex hormone is as much a problem as extremely low t-levels. If you are one of those suffering from low testosterone, these tips will surely help your body produce enough of this hormone.