Testosterone is a male hormone which is responsible for the growth of muscle mass. It is responsible for the growth of hair on your body. it improves sex drive, bone density and strength. Our body produces testosterone naturally. But because of poor lifestyle low test levels in males is a foreman problem. Because of which they find it difficult to build muscles. They start to lose out here at a very early age and many other problems. Some people inject testosterone in the form of drugs. We must know that once we start doing this our body stops producing testosterone naturally. This is not an ideal condition and it has a lot of side effects. So, in this article I am going to share with you 6 ways by which you can increase your testosterone level naturally.
The number one way by which you can increase your testosterone level naturally is by taking care of your diet and nutrition the foods. That we eat impact on hormones in a positive or a negative way. Needless to say, one should maintain a balanced diet.
Particularly discussing testosterone, there are three fixings that ought to be in your eating routine every day. These are zinc, vitamin D and realities the nourishments. Which are rich in zinc are spinach, kidney beans, flax seeds, garlic, peanuts, eggs, brown rice etc.
When we talking about vitamin D, the best natural source available to us, is sunlight. So, one can sit in sunlight for 15 to 20 minutes on a daily basis. However the foods rich in vitamin D are mushrooms, tuna, salmon, eggs, milk, etc.
Fats, especially saturated fat is very helpful in boosting the testosterone levels. However, one should keep in mind that the daily recommended intake of saturated fat is not more than 20 grams. So, some of the foods that are rich in saturated fats are egg, yolk, chicken, coconut, paneer and other dairy products. So if you include these foods in your diet, you will see that your test levels will start increasing.
The right type of exercise can have a dramatic effect on the production of testosterone. Especially weight training, when had done even 3 to 4 times a week can increase your testosterone levels naturally. Studies have shown that the higher the intensity of workout is, the greater will be the response of testosterone. So really short workouts of not more than 45 minutes to one not with least amount of rest periods in between is very beneficial. Legs have the biggest muscles in your body and training them on a regular basis can improve your testosterone levels substantially. So retraining or any form of resistance training is one of the best ways to increase the production of testosterone.
When it comes to sleep, it is always about quality and not quantity. After you wake up in the morning from a good sound sleep your best levels are at peak and slowly they drop by the evening. So, I will suggest you to have a sound sleep for about 7 to 8 hours. In order to have a deep sleep, you can do two things; one is that you maintain sleep timings. Other is that you stay away from your phone, laptop and other electronic gadgets half an hour before you sleep. Believe me, it will help you sleep very easily and you will have a sound sleep. This in turn will increase your testosterone levels naturally.
- Reduce Stress
When we are stressed out, our body produces a hormone called cortisol. Cortisol is inversely proportional to testosterone. That means the higher the level of cortisol in the body, the lower will be the testosterone. Apart from this, there are a lot of disadvantages of having the high cortisol levels in the body. So, one should make an effort to reduce the stress levels. You can workout, meditate, or the best way is to spend some time doing something that you really love. Now,
- Some Other Things
There are 3 things that you should avoid or keep them in moderation when it comes to boosting your testosterone levels. These are alcohol, cigarettes, and processed sugar. All three affect the body in such a way that it starts producing less amount of testosterone.
If you are overweight, shedding a few kilos can increase your testosterone level naturally. According to studies, overweight men are more likely to have low testosterone levels.
So basically, if you follow the point that we have already discussed, you will be able to optimize your body weight so friends these were some of the best and the most effective ways to increase your testosterone level naturally.