5 Natural Ways To Increase Testosterone Levels in Men
Testosterone is very essential in the male reproductive tissues and it also promotes secondary sexual characteristics. Most importantly it promotes healthy growth of a man’s body. The more male person ages, the lower the testosterone levels become. There are supplements that males can take to increase testosterone levels out there on the market, but if you don't want to be taking any of these supplements, then check out these 5 tips to naturally increasing your testosterone levels.
The 5 Ways To Boost Levels In Men
1. PHYSICAL EXERCISE AND WEIGHT LIFTING.
Working out is very important to the general fitness of one’s body as you get to avoid many lifestyle related diseases, But most importantly working out helps to increase testosterone levels. It is not necessary to work out for long hours, just less than an hour a day is enough whilst taking breaks in between. After the workout, you can eat foods with protein supplements to even boost your levels further.
Working out for longer hours can be detrimental to your health because cortisol levels will start rising and reduce the test levels. High-intensity training is good because, the more the muscle, the more the testosterone as well.
Obese people are encouraged to focus on increased exercise as opposed to weight loss because of the increased testosterone advantage.
2. VITAMIN D FROM THE SUN.
A few minutes in the sun every day can greatly boost your levels because of vitamin D, a natural testosterone booster. It is important for promoting the growth of the sperm cell, sperm count, and semen quality. As a last resort, if you cannot get access to the sun as often as you would like, you can use vitamin D3 supplements. It is important to know your vitamin D levels which should always be about 50-70ng/ml.
3. DIET STRATEGY
A lot of attention should be put on your diet if you want to obtain the optimal testosterone levels. Eat foods with enough protein, carbs, and fats. Protein foods assist in fat loss. Avoid constant dieting and overeating because it may interfere with your natural levels.
Do not just eat any type of fats. Mono and polyunsaturated fats are encouraged for this cause. It must be dietary fat. Examples include olive oil, peanut butter, and avocado. These will increase your test levels.
During resistance training, the carbs will come in handy to optimize testosterone levels. Whole foods are also good for your diet so long as they contain the right amounts of protein, fats, and carbs.
4. REDUCE STRESS LEVELS
Stress levels are associated with the cortisol hormone which works inversely with testosterone. When cortisol goes up, testosterone goes down and vice versa. Increased stress causes an increase in cortisol levels which in turn stores fats and decreases the testosterone levels.
Side effects of stress can cause you to overeat and interfere with the progress you were making. You are advised to engage in stress-relieving activities such as yoga, meditation, take long walks etc., anything that can help bring down your stress levels.
5. GET QUALITY SLEEP
Research has proven that plenty and restful sleep increases testosterone levels by 15 % for every additional hour and in turn lower cortisol levels. The advised number of hours is 7-10 hours. Less hours of sleep have resulted in a loss of muscles and a lot of fat.
As mentioned before, there are other ways of naturally increasing male test levels, such as taking natural boosters and zinc tablets. I all comes down to individual circumstances and preference, if you feel comfortable taking supplements then make sure you purchase them from a reputable source. Also, because every individual is different your body will respond differently to other users, so always seek professional advice first before taking anything.
Note: We do NOT offer medical advice, please consult with a specialist before taking any supplements, or if you are having any problems or trouble with them.