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Natural Ways to Increase Testosterone Levels

Testosterone Levels are the primary sex hormone in men, but women also have small amounts. It is a steroid hormone produced in men’s testicles and women’s ovaries. The adrenal glands also make small quantities.

During puberty, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice, and hair growth. However, optimal levels are also critical throughout adulthood and even during old age. In adults, healthy testosterone is essential for overall health, body composition, disease risk, sexual function, and many other functions. Moreover, increasing your testosterone levels can cause rapid muscle mass and energy gains within a few weeks.

The research concludes that both genders should ensure healthy testosterone levels, especially as they age. Here are eight evidence-based methods to increase testosterone naturally.

1. Exercise and Lift Weights for Testosterone Levels

Exercise is quite possibly the best way to prevent numerous diseases related to one’s lifestyle. Very interestingly, it can also boost your testosterone levels. Comprehensive research discovered that men who do regular exercise had higher testosterone levels. Exercise increases testosterone levels, wellness, and reaction time in older-aged men.

The latest research on obese men suggests that increased physical activity had even more benefits than a weight loss diet to gain testosterone levels. Resistance training activities, such as weight lifting, are the best type of exercise to boost testosterone in both the short- and long term. Similarly, high-intensity interval training (HIIT) can also be very effective.

Taking caffeine and creatine monohydrate supplements may further boost your levels when combined with a training program. 

All types of exercises may enhance your testosterone levels. But out of them, weight lifting and high-intensity interval training are the most effective.

2. Consume Protein, Fat, and Carbs

Your diet impacts your testosterone and other hormone levels significantly. Hence, you must pay heed to your calorie intake and diet plans. Continuous dieting or constant overeating will disrupt your testosterone. 

You should eat sufficient protein to help maintain healthy amounts and assist in fat loss, which is also related to your testosterone levels. Monitoring the intake of carbohydrates also plays a role. Research shows that carbs can help maintain healthy testosterone during resistance training. Moreover, research shows sufficient amounts of healthy fats are also helpful for testosterone and overall health.

We can conclude by saying a diet based mainly on Whole Foods with a healthy balance of fat, protein, and carbs is the best for both hormone levels and long-term health.

3. Reduce Stress and Cortisol Testosterone Levels

Research highlights the dangers of long-term stress constantly as it can elevate cortisol levels. Abnormal increments in the levels of cortisol can quickly reduce testosterone. These hormones are inversely proportional to each other: when one increases, the further decreases.

High cortisol and stress can also increase food intake, weight gain, and harmful body fat storage around your organs. As a result, your testosterone levels can be negatively affected.

For optimal hormone levels and good health, you must reduce stress in your life. Along with it, you should focus on a good diet, regular workout, sufficient sleep, peace, and a balanced lifestyle, to reduce stress levels and improve overall health and testosterone levels.

4. Get Sunlight or Vitamin D Supplement

Vitamin D is one of the essential vitamins, as research has shown its various health benefits. It can also function as a natural testosterone booster. Despite its significance, nearly half of the population in the US is deficient in vitamin D. In older people, vitamin D and calcium also manage testosterone levels, which reduces their risk of falling. 

An extensive study found that supplementing with IU of vitamin D3 increases testosterone levels noticeably. To boost testosterone and get other benefits of vitamin D, you should get enough exposure to sunlight or take supplements of around 3,000 IU of a vitamin D3 supplement daily. 

Please visit Harbor Compounding Pharmacy for a wide range if you want to try supplements.

5. Take Vitamin and Mineral Supplements

Although the advantages of multivitamins are fervently discussed, specific vitamins and minerals might be beneficial. In one review, zinc and vitamin B supplements enhanced sperm quality by 74%. Zinc likewise supports testosterone in athletes and people who are deficient in zinc.

Other studies also suggest vitamins A, C, and E can play a part in your sex hormones and testosterone levels, although more research is required.

Out of other vitamins and minerals available, the study on testosterone shows vitamin D and zinc enhancements might be ideal.

6. Get Plenty of Peaceful Sleep

Getting a sufficient amount of peaceful sleep is also crucial for your health, just like your diet and exercise. It may have significant effects on your testosterone. There is no optimal amount of sleep, as it varies from person to person. However, a study showed that getting only 5 hours of sleep per night helped reduce testosterone by 15 %. 

One study observed that getting sleep for just four hours per night caused testosterone levels to be at borderline deficiency. A study suggested that your testosterone rises by approximately 15%, on average, for every additional hour of sleep.

Conclusively, getting around 7–10 hours of sleep per night is best for long-term health and your testosterone.

7. Take Natural Testosterone Levels Boosters

Scientific studies support only a few natural testosterone boosters. The most popular and authentic herb is known as Ashwagandha. Research carried out on infertile men showed an increase in their testosterone and sperm levels by 17% and 167%, respectively. Healthy men experienced a rise of 15% in testosterone with Ashwagandha. It is also considered to decrease cortisol by around 25%, which might help testosterone boost.

Similarly, ginger extract may enhance your levels. It is a divine herb that additionally gives different other medical advantages. A study on infertile humans found that ginger can boost testosterone levels by 17% and increase other essential sex hormones.

Other research has supported natural testosterone boosters, including horny goat weed, Mucuna prurient, Shilajit, and Tongkat Ali.

8. Avoid Estrogen-like Compounds

Several other factors may be affecting your testosterone. A healthy sex life plays a vital part in controlling your sex hormone and testosterone levels. Your long-term exposure to estrogen-like chemicals such as BPA, parabens, etc., may also affect your levels. Hence, try to limit your daily exposure to these and other such chemicals found in some types of plastic.

9. Follow a Healthy Lifestyle 

It’s not new that excess alcohol or drug abuse can also decrease testosterone, whether medical or recreational. On the contrary, feelings of peace, laughter, happiness, and success can help boost your health and testosterone levels. Therefore, always make sure they’re a part of your daily life.

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