How to increase testosterone levels naturally ?


Testosterone is a male sex hormone responsible for male sexual characteristics, especially during puberty, such as the growth of hair in different parts of the body, deeper voice, and increased muscle mass. However, as the person grows old, the level of testosterone is gradually dwindling, which explains the change in behavior, including sexual prowess, a decline in physical appearance, especially in muscles and weight, and low endurance and vitality.

Fortunately, there are many ways to increase testosterone levels, and most of them can be done naturally. They include the following:

Exercise

Don't you know that exercise can naturally improve the production of testosterone? The recommended activities are weight lifting, high-intensity interval training, and other forms of resistance training.

Diet

What you eat can significantly affect the level of hormones in the body, including testosterone. Overeating can alter the body's production of testosterone. To keep your testosterone level at bay, you need to eat protein, especially fish and lean meats.

You should also increase your intake of healthy fat, especially if you are doing resistance training. Avoiding carbohydrates will do no good for your testosterone level and body as a whole. The goal is to maintain a balance between protein, fat, and carbohydrate intake. 

Limit your exposure to stress

We know how stress can have a negative implication in our health, but no matter how much we avoid it, the truth remains that stress is a part of life. What you can do is to limit your exposure to stress or use some stress management techniques. Long-term stress can elevate the level of cortisol hormone and put testosterone level way down low. While you can't avoid stress, you have to manage it somehow before it takes a toll on your health. 

Vitamin D supplement

Taking a vitamin D supplement can help boost the natural production of testosterone. A 3,000 IU of vitamin D can help increase the production of testosterone by up to 25%. If you are taking vitamin D, make sure you get regular exposure to sunlight to reap the other health benefits. The Elderly usually take vitamin D and calcium. 

Intake of essential vitamins and minerals

Vitamin B complex and minerals like zinc can increase sperm production by up to 75%. In athletes, zinc is an essential mineral as it dramatically increases the production of testosterone. Essential vitamins like A, C, and E can also help increase the natural production of male sex hormones.

Enough sleep and rest

When a person is under a great deal of stress, the natural production of the hormone is affected. It alters the production of testosterone, causing a variety of symptoms like low libido, muscle wasting, and low endurance and vitality.

It will do well in your hormone and body as a whole if you get enough sleep and rest. Ideally, you have to get at least seven hours of uninterrupted sleep to give your body ample time to recuperate.

Take natural testosterone boosters

There are many testosterone boosters available in the market today. Still, you have to be very careful as scientific studies support only a few of them. When you are going to take advantage of testosterone boosters' benefits, make sure you thoroughly check the ingredients and read reviews made by people who have tried using the product.

While you want the product to be effective, you need to make sure that the product is safe to use. Some of the commonly used ingredients in making natural testosterone boosters are ginger, horny goat weed, acai berry, Tongkat Ali, shilajit, and mucuna pruriens. 

Increase your intake of foods with natural testosterone booster properties

Certain foods are extremely good at regulating the body's hormones. People who have a low testosterone level are highly encouraged to include these foods in their diet:

o   Ginger – It can boost the level of testosterone by up to 18%. It also has a high level of antioxidants, which can significantly improve sperm health. 

o   Oyster – It contains a high level of zinc, a vital substance for sperm health and functions of the reproductive system.

o   Pomegranate – It is an old symbol of fertility. It can significantly improve sexual functions. Its antioxidant property helps support heart health and reduce stress. 

o   Fatty fish – Foods with omega-3 fatty acids can increase the quality of semen and serum testosterone levels. 

o   Garlic – It contains allicin, a compound that can lower the level of cortisol (stress hormone), which has a positive effect on the levels of testosterone. 

o   Eggs – They are rich in protein, good cholesterol, omega-3, and vitamin D. These nutrients aid in the natural production of testosterone.

o   Almonds – They are rich in zinc, a substance known to have a positive effect on the level of testosterone. Include almonds in your daily food intake to gradually improve your testosterone. 

o   Bananas – They contain bromelain, a type of enzyme that positively affects the level of testosterone in the body. A daily intake of banana is not only good for testosterone levels but to your overall health. 

Have a healthy lifestyle

The way you live your life can significantly affect the levels of different hormones in the body. Your hormones could much suffer if you are under a great deal of stress, taking too many alcoholic beverages, smoking cigarettes, and using drugs. It could cause an imbalance in testosterone and androgen. One of the keys to a healthy body and mind is living a healthy lifestyle. Avoid vices and engage in activities that are good for your health and overall well-being.

What you should remember

Testosterone is one of the vital male sex hormones and its drop can have a dramatic impact on men’s libido, physical appearance, and overall sexual performance. With age, the level of testosterone dwindles, but do not lose hope.

There are many ways to increase the level of testosterone and most of them can be done naturally. Follow the steps mentioned above to dramatically increase the levels of testosterone and improve physical and sexual health.

Reference(s) :

  1. https://www.medicalnewstoday.com/articles/322508
  2. https://www.webmd.com/men/ss/slideshow-low-testosterone-natural-boost
  3. https://www.healthline.com/nutrition/8-ways-to-boost-testosterone