Testosterone is the male sex hormone, but females do also have it in small amounts. It is also a steroid hormone that is produced in the testicles of men and ovaries of women. The adrenal glands also release this hormone in very small quantities.
During puberty, boys go through a series of changes like hair growth, deeper voice, and increased muscle as a result of testosterone. Optimal levels of this hormone are very important for the male body during adulthood and old age. Unhealthy amounts could increase the chances of threat to the general health, sexual function, and body composition.
Increased levels of testosterone could result in gaining muscle mass and vitality. It also has an interesting role to play in female sexual well-being and health. If you want to enhance the level of testosterone in your body naturally, here are seven ways that can help you.
Lifting Weights and Exercising
It is one of the most efficient and best ways to stay away from lifestyle-related diseases. It could also help in boosting your testosterone levels. In elderly, exercise could be useful in increasing reaction time fitness, and testosterone levels, according to a large review study.
Weight lifting, or resistance training, is another great form of exercise that helps in boosting testosterone for long-term and short-term durations. HIIT or high-intensity interval training is also great. Taking creatine monohydrate and caffeine as supplements are also useful in boosting testosterone during the training sessions.
Eating Carbs, Fat, and Protein
The kind of food you consume determines the testosterone levels in your body. Pay attention to your diet and calorie intake. Constant overeating or dieting could impact your testosterone levels negatively.
Reducing Cortisol and Stress Levels
Stress can have a negative impact on testosterone levels. When there is an unnatural elevation of the cortisol hormone, it could reduce testosterone very quickly. High cortisol and stress can result in weight gain, food intake, or storing harmful fat in the body. Avoiding repetitive stressful situations could be very useful in avoiding stress. Keep a balanced lifestyle by maintaining good sleep and regular exercise to keep the stress levels at check.
Vitamin D is known for its several benefits, including being a natural testosterone booster. People who are deprived from vitamin D are known for having lower levels of testosterone, including the risk of falling. In order to boost testosterone levels, taking vitamin D supplements or being exposed to the sun could be useful.
Taking Mineral and Vitamin Supplements
Many people debate the usefulness of multivitamins, but certain minerals and vitamin are very beneficial. One study showed that vitamin B and zinc supplements could increase the sperm quality by 74 per cent. Zinc is also known for boosting the testosterone levels in athletes.
Several other studies have also liked vitamins E, C, and A in impacting testosterone levels, however it requires more research. Nevertheless, certain minerals and vitamins do have a major role in enhancing testosterone levels in the body naturally.
Natural Testosterone Boosters
There are only a few testosterone boosters that have been backed by science. Ashwagandha, an herb, has been under study for a long time. One study found that this herb could help in increasing the testosterone levels among infertile men by 17 per cent. Ginger extract can also be very useful in enhancing the testosterone levels, along with providing other health benefits. Test RX is also a body building supplement that could help in enhancing testosterone in the body. You can read more about Test RX here.
Another very important factor that has a major role to play in increasing testosterone levels in good sleep. Lack of sleep could have negative effects of the testosterone levels as well. The ideal sleep amount may vary from one person to the other, but a study showed that 5 hours of sleep is known for reducing 15 percent of the testosterone levels. One study showed that by every one hour of additional sleep, testosterone levels increase by 15 percent, on average. Many people do seem fine with less sleep, but 7 to 10 hours of sleep is highly recommended to maintain optimal levels of testosterone.
Maintaining a healthy lifestyle and avoiding foods that contain estrogen could also be very useful in keeping optimal testosterone levels in the body. From ages 25 to 30 years, the testosterone levels start to decline. Having healthy testosterone levels is important for maintaining good health in men and women.
Therefore, it is important for every individual to adopt a lifestyle that helps in optimizing testosterone levels. It will have a positive effect on the body and overall health at the same time.