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How to Increase your Testosterone Levels
What is Testosterone
Testosterone is an important hormone found in humans. In men, it is produced by testicles and ovaries produce it in women, though in smaller amounts. The production of this hormone significantly increases during puberty and it begins to decrease after the age of 30 years.
This hormone is responsible for your sex drive and plays an important role in sperm production. It can affect a man’s appearance, muscle and bone mass, red blood cell production, and fat storage in the body. Many symptoms can occur when your testosterone levels drop below normal.
Related: 9 Signs of Low Testosterone Levels in the Body
Here are 7 proven ways that can boost your testosterone levels
1. Get Enough Sleep
Not getting enough sleep can affect the levels of chemicals and hormones the body needs to function well. Studies show that testosterone levels can drop in men who don’t get enough sleep. To maintain and boost your testosterone levels, you have to make sleep your priority.
It is recommended you sleep for at least 7 to 8 hours every night. If you find it hard to get quality sleep on regular basis, you should visit a doctor.
2. Exercise
Exercise is one of the effective activities that prevent lifestyle-related diseases. Other than helping you grow strong and healthy, it can boost your testosterone. People who exercise have increased testosterone levels and they are more active in bed. Weight lifting is the best type of exercise that can boost your testosterone.
Still, you can do high intensity interval training (HIIT) which is very effective. Taking creatine monohydrate and caffeine as supplements can boost your hormones combined with your preferred training program.
Overall, all forms of exercise can increase your testosterone, but (HIIT) and weightlifting are more effective.
3. Avoid Stress
Stress is dangerous and it can lead to many problems in your body. Stress elevates a hormone called cortisol. Cortisol is a hormone that manages your metabolism and immune response. High cortisol and stress increase your food intake, storage of harmful fat in your body, and increased weight. In turn, these body changes will reduce your testosterone.
To help increase your hormone levels and overall health you should avoid repetitive stress. You can focus on things that are beneficial to your body, such as good sleep, a balanced diet, a balanced lifestyle, and laughter to increase your testosterone levels.
4. Take Fat, Proteins, and Carbs
Do you check what you eat? What you eat has an impact on your testosterone and other hormones produced by the body. Pay attention to your calorie intake and diet strategy. Always keep in mind that overeating and constant dieting can disrupt your testosterone levels.
Eating proteins maintains your health levels and helps in fat loss. Carb intake optimizes your testosterone levels during high resistance training. Furthermore, you can add healthy fats to your diet as they are beneficial to your health and hormone production.
Therefore, take a diet base on whole foods, carbs, proteins, and a balance of healthy fat. This will maintain and optimize your health and hormone levels.
5. Avoid Drugs Abuse
Abuse of drugs has been linked with many health complications one of them being low testosterone levels. For Instance, alcohol affects the hormones and glands responsible for male reproductive health. Besides, it causes low testosterone levels due to it’s effects on the body, such as cell damage and improper hormonal reactions.
Other than alcohol, you should stay away from any other drug that can affect your health and testosterone production. If it is a must, don’t take more than two drinks for men and more than 1 drink for women.
6. Take Testosterone Supplements
Other than the other methods above, you can try some natural supplements. Below are some important supplements that are proven to boost testosterone levels.
Magnesium:
This supplement plays an important role in your body, including muscle strengthening and bone structure. Magnesium supplementation is an effective testosterone booster.
Vitamin D:
For men with Vitamin D deficiency, Vitamin D supplements can increase your testosterone and improve your sexual function. If you experience low testosterone levels, it is good to test your Vitamin D levels with your health care provider.
DHEA:
Dehydroepiandrosterone is type is a type of hormone produced in the adrenal glands. This is a natural booster of estrogen and testosterone. Along with exercise, this supplement will greatly increase your testosterone levels.
Zinc:
This is another important supplement that improves semen quality in men and increases testosterone. If you have low zinc deficiency, consider taking Zinc Sulfate Supplements as they are very effective.
7. Always Review Medication
Prescribed medications help manage many health conditions, but most of them are common causes for low testosterone. One report in Source shows that statins medications lower cholesterol and they partially reduce testosterone. If you suspect low testosterone levels due to medications, talk to your health care provider.
Related: 8 Natural Foods that Boost Low Testosterone
Bottom Line
Having balanced testosterone levels helps in sperm production, drives libido, increases muscle strength, distribution of body fat, and increases red blood cell production. You can try and boost your testosterone levels through exercise, diet, and other methods mentioned in our article above. Therefore, take a step and boost or bring your testosterone levels back.