Testosterone is the main hormone for both men and women, but its role is more significant in men. It is a steroid hormone produced in male’s testicles and female’s ovaries. The adrenal gland also produces a small quantity of testosterone hormones.
Testosterone plays a significant role in maintaining male sexual characteristics like fertility, hair growth, deeper voice, muscle growth, fat loss, and maintain overall good health. But the levels of testosterone start declining when men reach at 30.
In the Indian market, various supplements, tablets, oils, gels, and creams claim to boost testosterone levels, and some people choose to take them in hope of increasing their testosterone levels. The testosterone boosting supplements goal either to increase testosterone or related hormones directly or prevent the body from converting testosterone into estrogen.
Low testosterone hormones may affect the overall health of men, sperm quality, sex drive, and libido. It is always frustrating to men who cannot perform well in bed, get a harder erection, high sperm development, and high sex drive. If these problems are not treated on time then, it may lose confidence, cause infertility, and splitting of relationship.
Low testosterone level in men can affect the quality of life. But, improving testosterone hormones will help in achieving quality life as well as help them to feel more confident. Intense exercise, a healthy diet, proper sleep, and the use of natural testosterone boosting supplements are some of the best and effective ways to boost testosterone levels naturally.
If you are suffering from these problems, choose some healthy ways to improve testosterone hormones and win back your confidence, lost energy, or stamina.
Healthy and nutritive diet-
Eat only a healthy and nutritive diet, which contains healthy fats such as monounsaturated fats, omega 3 fats, peanut butter, tuna, avocados, olives, fish, seeds, almonds, and nuts. Intake of healthy fats is very essential in improving testosterone levels. Certain foods like oregano, grapes, soy products, refined carbohydrates, polyunsaturated fats sugars etc. should be strictly avoided as they reduce testosterone levels.
Intense exercise will help you to increase muscle mass, bone density and increase your levels of testosterone. Weight lifting exercises are responsible for increasing testosterone levels. Weight training exercise is good for young males as it is beneficial for improving the testosterone hormones between the ages of 20s and 30s and it helps to maintain a sufficient level of testosterone later in life. Extra body fat reduces the production of testosterone and promotes estrogen production. So, it is important to lose your extra body fat by using natural diets and exercises.
Get proper sleep-
Getting proper sleep allows your muscles to recover properly especially after intense exercises. Excess exercise without rest and sleep can reduce testosterone hormones, cause muscle shrinkage, irritation, and insomnia, etc. Get at least 7 to 8 hours of sleep and avoid intense exercise regularly.
Use natural supplements-
To get better testosterone levels, you should use natural testosterone boosting supplements like Tribulus Terrestris, Horney Goat Weed, Macuna Pruriens, Tongkat Ali, which naturally encourage your body to produce testosterone. The usage of natural testosterone boosters has no side effects and it is good for overall health.