One of the important foundations of men’s existence is testosterone. It not only builds muscles and bone structure but also strengthens the bones, heart, and memory and affects the sex drive of a person. But, some lifestyle choices and aging can make the levels of testosterone start waning. That is why it is crucial to give testosterone levels the attention it deserves.
Believe it or not, testosterone is very important for a person’s well-being and health in general. Therefore, if the levels of testosterone drop, it can negatively affect your body. It can affect your sexual function, few erections, and, in worse cases, infertility.
In this article, we’ll take you through ways on how to increase testosterone naturally. Keep reading to learn more.
How to Increase Testosterone Levels Naturally
If the level of testosterone is quite low, don’t fret. There are several natural methods to boost testosterone. Besides, sometimes people can consider therapy, but the natural ways won’t have risks in any way. Here is how to increase testosterone naturally:
1. Adopt a Healthy Diet
Wondering how to naturally increase testosterone? Having a good diet can benefit testosterone levels in excellent ways. For instance, it can promote weight loss and ensure you have a healthy weight. Also, it can lower the risks of having higher blood sugar levels.
Obese men are more likely to have low testosterone levels, and excessive abdominal fats are most likely the culprit. More abdominal fats lead to high production of an enzyme known as aromatase that turns testosterone into estradiol, reducing the levels of testosterone in a man. Due to this, losing weight can be a natural testosterone booster for improving testosterone levels. A healthy diet is the way to achieve that.
A healthy diet typically includes lots of fruits and vegetables, moderate healthy fats, and some lean proteins like chicken or fish. Also, some whole-grain carbs should be incorporated. Remember, the key to healthy dieting is avoiding the simple carbohydrates like those found in chips and junk food. They can raise blood sugar, which reduces testosterone levels.
2. Exercise Regularly
Taking part in exercises is also another effective way to naturally boost testosterone levels. Weightlifting and high-intensity interval training are the most ideal ways to raise the T levels. Therefore, make sure you plan a way to develop your muscle mass without much strain.
Being physically active can help improve the levels of your testosterone. But, too much of it without recovering enough can lower the testosterone levels. We understand that everyone is busy, and taking part in exercises comes as an afterthought. But make time for exercising, which is the best shot at improving your testosterone levels.
3. Get Healthy Sleep
The body produces testosterone when the person is asleep. Therefore, having good sleep hygiene is a very important trick on how to increase testosterone levels, maintain it and have good health in general. While there are no proven studies on the amount of sleep needed for testosterone levels, you should use the recommended baseline figure for healthy sleep, which is at least 7 hours.
Many adults are dealing with sleep disorders, or they aren’t getting enough sleep, and it can affect testosterone production. Studies show that not getting enough sleep of about 5 hours every night can lead to lower than normal testosterone levels production.
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4. Take Magnesium Supplements
Magnesium is a great natural testosterone booster. It is a mineral that influences the levels of testosterone in men in a good way. Most adults do not meet the required daily intake of magnesium of 420 mg and 320 for men and women, respectively. Magnesium can be found in spinach, pumpkin seeds, etc. Magnesium helps in muscle function and also interacts with testosterone. Studies show that magnesium supplements may increase the production of testosterone in men.
5. Optimize on vitamin D
How to boost testosterone? As you know, vitamin D is known for bone health, but vitamin D receptors are also found in the whole body, especially in the reproductive tissues. Middle-aged people with low vitamin D are likely to have lower levels of testosterone. Studies show that daily supplementation of vitamin D supplements increases testosterone levels.
However, before you start on the dose, you should first know where your level stands, whether low. These supplements can be a great intervention for boosted testosterone.
6. Take Ashwagandha Supplement
Ashwagandha is a herb that contains very important components of Ayurvedic medicine. It can be taken as a supplement to help lower stress and boost levels of testosterone in men. Taking Ashwagandha supplements can increase testosterone levels, according to studies.
Ashwagandha supplements are potentially an effective way for boosted testosterone levels. It is ideal to get tested to know the exact amount of testosterone before starting on the ashwagandha supplement. Therefore, this is the supplement you should look out for when looking for solutions on how to boost testosterone.
7. Reduce Alcohol Consumption
A great trick on how to boost testosterone is through less consumption of alcohol. Heavy consumption of alcohol has been associated with low testosterone levels in men. Research shows that alcohol abuse may interfere with the endocrine system, thus negatively affecting the hormone-production process, which includes testosterone.
Alcohol interferes with the operation of Leydig cells, which are known for testosterone synthesis. Also, chronic alcohol consumption can increase estrogen levels in men, affecting the production of testosterone.
8. Manage Stress
Being stressed for a long time can raise cortisol levels. Cortisol is a stress hormone secreted by the adrenal gland in response to stress. When a person is stressed, the body perceives it as a threat, and it releases cortisol to aid in coping with the situation.
When cortisol level rises, testosterone goes down. Due to this connection, it is essential to manage stress as much as possible by doing mindful meditation, therapy, deep breathing, etc.
9. Use T-boosting Foods
Another great way how to increase testosterone is by cooking with T-boosting foods. Some foods will certainly increase the levels of testosterone or reduce them. Using onions and garlic in your cooking can do wonders. They are rich in flavonoids and are powerful antioxidants that aid in regulating cellular activity as well as fighting the bacteria that wreak havoc on the system. They also lead to increased production of healthier sperm. This is a natural testosterone booster that will help activate the luteinizing hormone, which in turn increases the testosterone.
10. Reduce the Body Fat
Excessive body fat changes testosterone to estrogen. Due to this, it is important to keep a healthy body weight. But crash diets will automatically lower the levels of testosterone, so don’t starve. Therefore, how to increase testosterone? Maintaining a steady weight loss journey for months with good nutrition and moderate exercise is the best thing to do.
To Sum Up
If you are wondering how to naturally increase testosterone, the above ways can help. Testosterone is an important component that can enhance healthy aging, cognitive function, and muscle growth. Similarly, it’s possible to increase the levels of testosterone by making lifestyle and dietary adjustments. If you know where your levels stand, you will be able to use the right natural testosterone booster for maximum benefits.
