Testosterone is an important hormone which is responsible for the growth of muscles. In this post we will check out 6 easy ways to boost your testosterone naturally.
Testosterone is also responsible for the growth of hair on your body. It improves sex drive, bone density and muscle strength. Our body has the ability to produce testosterone naturally.
But because of our poor lifestyle, low test levels in males is a common problem. As a result they find it difficult to build muscles. They also start to lose out hair at a very early age and many other problems occur when you have low testosterone levels.
Some people take injections of testosterone in the form of drugs. You must know that once you start doing this, your body will stop producing testosterone naturally.
So taking medication is not an ideal solution and it has a lot of side effects too. Here are 6 best ways to boost your testosterone naturally.
1.Right Food to Boost Your Testosterone Naturally
The number one way by which you can take care of your testosterone levels is by taking care of your diet and nutrition. The foods that we eat impact our hormones in a good or a bad way. No need to say that you should always maintain a balanced diet and eat the right food.
Specifically talking about testosterone, you should have these three ingredients in your diet on a daily basis. These are Zinc, Vitamin D and Fats. Foods which are rich in Zinc are Spinach, Kidney beans, Flaxseeds, Garlic, Peanuts, Eggs, Brown rice etc.
Talking about Vitamin D, the best natural source available to us is Sunlight. So one can sit in the sun for 15-20 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 testosterone levels.
However, one should keep in mind that the daily recommended intake of saturated fat is not more than 20 grams. Some of the foods which are rich in saturated fats are Egg yolks, Chicken, Coconut, Paneer and other dairy products. If you will include these foods in your diet, you will see that your test levels will start increasing.
2.Regular Exercise To Boost your Testosterone Naturally
To boost your testosterone naturally, you should exercise regularly. The correct type of exercise can have a good effect on the production of testosterone. Specially weight training, when it is done even 3 to 4 times a week can help you to boost your testosterone levels considerably.
Studies have suggested that the higher the intensity of workout is, the greater will be the response of testosterone. So doing short workouts of not more than 45 minutes to 1 hour will have the least amount of rest periods in between is very beneficial.
Also, do not miss a leg day. Legs have the biggest muscles in your body and training them on a regular basis can boost your testosterone levels substantially.
So weight training or any form of resistance training is one of the best ways to increase the production of testosterone.
To boost your testosterone naturally you must get a good amount of sleep. Your sleep always should be quality sleep and not quantity sleep. When you wake up in the morning from a good quality sleep, your test levels are at peak and slowly they drop by the evening.
So, I would suggest you to have a sound sleep for about 7 to 8 hours. In order to have deep sleep, you can do two things, one is that you maintain sleep timings.
Another is that you stay away from the 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 boost your testosterone levels rapidly.
4.Be Stress Free To Boost Your Testosterone Levels
To boost your testosterone levels naturally you should always be stress-free. When we are stressed out, our body produces a hormone called cortisol.
Cortisol is inversely proportional to testosterone. Which means that if cortisol levels are high in the body then the testosterone levels will be lower.
Apart from this, there are many disadvantages of having high cortisol levels in the body. So one should always try to reduce their stress levels. You can workout, meditate or the best way is to spend some time doing something that you really love.
5. Things To Avoid To Boost Your Testosterone Levels
There are some things you should avoid or keep them in moderation if you want to boost your testosterone levels.
- processed sugar.
All three affect the body in such a way that it starts producing less amount of testosterone.
6. Lose Weight
If you are overweight, you can shed some weight to increase your testosterone levels. According to scientific studies, overweight men are more likely to have low testosterone levels.
So normally, if you follow the points that we have discussed in this article, you will be able to manage your body weight as well as testosterone levels.
I hope that in this article, you found some of the best and the most effective ways to boost your testosterone levels naturally.