How To Naturally Increase Your Testosterone
Increase Your Testosterone Naturally
Testosterone is best known as the primary male sex hormone and associated with masculinity, but it is also found in females to a lesser degree and has a vital role to play for both sexes. It’s what is known as a steroid hormone produced by men’s testicles and women’s ovaries and a whole host of internal as less as external factors can affect the levels produced.
Testosterone Isn’t Just About Puberty
Commonly associated with puberty in young males, testosterone is one of the principal drivers behind the physical changes occurring around that time, including increase muscle, the sudden growth of hair, not to mention that audible deeper voice. However, testosterone isn’t just crucial throughout puberty. It’s critical to maintain optimal levels throughout adulthood for general good health but also sexual function.
A Symbol Of Vitality And Energy
High levels of testosterone have long been associated with vitality and vigor, and the great news is that testosterone can be naturally and quite rapidly increased in just a matter of weeks, leading to increased muscle mass and a sense of renewed “vim.” So today, we’re lifting the lid on what you can do to naturally increase those levels of testosterone so that you feel like you’re firing on all cylinders!
The Importance Of Testosterone
Research conclusively agrees that healthy levels of testosterone are essential to both genders. Testosterone impacts brain function, mood stability, muscle mass, energy levels as well as heart health, not to mention sexual performance. Testosterone levels in men have been on the decline in recent years, with xenoestrogens being one of the significant contributing factors. These are found in a whole host of everyday grooming products and toiletries. They’re actually synthetic compounds that imitate estrogen and, over time, can cause the body’s own natural levels of testosterone to deplete.
Factors Contributing To A Decline In Testosterone
Alongside the products you might be using, the food you could be consuming might also be having an adverse effect on your levels of testosterone. Combined with the fact that testosterone naturally goes into decline post 30 years of age, and you could inadvertently wind up experiencing a host of unwanted symptoms, including depression, increased body fat, muscle mass reduction as well as a lowering of your sex drive.
Evidence-Based Ways to Increase Testosterone Levels
The fantastic news is that there’s plenty of evidence-based research that provides effective ways of how to increase your testosterone levels naturally. Let’s take a look now at some of the most popular that are easy to implement and should quickly begin to deliver the results you want.
Exercise and especially weight lifting, not only prevent many lifestyle-related and makes you look and feel so much better, but it can also boost testosterone too. Research has indicated that those who regularly exercise have much higher naturally occurring levels of testosterone than those who don’t. Even in older adults who exercise, their testosterone levels can be improved, not to mention their overall fitness levels and reaction times.
There really is no wrong time to commit to a new exercise regime, and even some lightweight training can have a beneficial effect. It has been suggested that an increase in physical activity is far more advantageous than a weight loss diet when it especially comes to naturally increasing testosterone levels. Both in the long and short term, resistance training such as weight lifting is rated the best, so grab that Olympic barbell and get ready to lift some iron. You might also want to consider taking a caffeine or creatine monohydrate supplement before you exercise to boost your output and increase your energy levels.
Little surprise that along with exercise, diet does also have a significant factor to play in all your hormone levels, not just that of testosterone. It’s sensible to pay attention to your long term calorie intake and the diet and nutrition choices that you make. If you’re stuck in a yo-yo pattern of dieting and overeating, you’ll disrupt those testosterone levels, so make sure that you eat a clean and consistent diet. Taking on board adequate protein is especially important, but the right balance of carbs and good fats also has a role to play. The bottom line is that you should try and stick to a diet based mainly around whole foods if you want to optimize your hormone levels and encourage long-term health.
Stress is a killer. We’re all very much aware of that. It can rapidly increase the levels of cortisol in our bodies, which can lead to a reduction in testosterone. They act almost like a seesaw with each other. As one goes up, the other comes down.
The key is to establish a healthy equilibrium. High levels of cortisol also cause unhealthy weight gain and storage of fat around the organs. For optimal health and hormone levels, you should try and reduce stressful situations in your life. Of course, that’s easier said than done! However, if you can focus on living a balanced life, regularly exercising, eating whole foods, and getting a good amount of quality sleep, you should see and feel an improvement in your testosterone levels.
4. Vitamin D
There’s plenty of research and studies around the benefits of this popular vitamin. The latest is that it’s a natural testosterone booster. Regular exposure to sunlight is the key or failing that, taking a good vitamin D3 supplement daily should also help. If you’ve been putting off that annual vacation in the sunshine, don’t! Sun, sand, and relaxation really are good for you in more ways than one.
We already touched upon the importance of sleep, and in almost all respects, it’s every bit as beneficial to the body as diet and exercise can be. Sleep can also have a major effect on testosterone levels. Studies found that individuals sleeping regularly for 5 hours or less were likely to have up to a 15% reduction in testosterone levels. Most research suggests that for long-term health and testosterone maintenance, 7-10 hours of sleep is the optimal amount.
6. Natural Testosterone Booster
If you’re really concerned about declining levels of testosterone but still want to do things the natural way, there is some research to suggest that certain herbs can be beneficial. In particular, something called Ashwagandha can positively increase testosterone levels by up to 15% in healthy individuals. Not only that, but it could also reduce cortisol too.
Ginger is also another extract believed to have a host of health benefits, boosting testosterone being one of them.
7. Avoid Estrogen-like Compounds
Minimizing your exposure to estrogen-like chemicals and compounds is also something worth considering. Try to avoid the use of products contains BPA’s and Parabens as well as other nasties and chemicals frequently found in a host of toiletries and plastic goods.
Excessive use of drugs and alcohol can also decrease testosterone levels. On the flip side, laughter and happiness can have a hugely beneficial part to play.
So above all else, don’t forget to smile and enjoy life.
- 8 Proven Ways to Increase Testosterone Levels Naturally, Healthline
- How do you boost testosterone naturally?, Medical News Today
- Natural Ways to Boost Testosterone, WebMD