Testosterone is considered the most important sex hormone that is present in males. This is a steroid hormone that is vital to a person’s overall health as well as well-being. As the person ages, the level of testosterone starts declining which can affect body composition unfavorably and also affect sexual function.
Moreover, it causes weight gain, reduced sex drive, fewer erections as well as infertility. But there are certain ways that you can use to slow, and perhaps reverse this process.
A few months ago, research was conducted on approximately 9,054 men aged between 19 and 39. Those men were of a healthy weight and their normal testosterone levels ranged from between 264 and 916 Nanograms per deciliters.
There are many drug companies who promote products that are supposed to increase the level of testosterone. Although these products might help some people in increasing testosterone levels, they may also slow down the body’s ability to naturally produce testosterone.
So, we can say that the best way that you can use to improve testosterone levels is by adopting some lifestyle habits that can improve overall health as well as well-being. This article tends to highlight some natural ways to increase testosterone. Let’s discover them.
1- Exercise and Lift Weights
Exercise and Lift Weights hit the top position in the list of the proven ways to increase testosterone levels naturally. Exercise is usually considered as one of the most effective ways that can prevent many lifestyle-related diseases.
It can also boost the level of testosterone, fitness as well as reaction time. In fact, we can say that the increased physical activity is even more beneficial than a weight loss diet for increasing testosterone levels.
Moreover, weight lifting is the best type of exercise that can increase testosterone levels naturally. In fact, it can boost testosterone in both the short and long term.
Apart from resistance training, the high-intensity interval training (HIIT) can also be very effective in this regard. Moreover, you can also take caffeine and monohydrate as supplements. These supplements will further boost your levels when they are combined with a training program.
2- Get Enough Sleep
A lack of sleep is the most important factor for most of the men that have low testosterone. The fact is, poor sleep affects a variety of hormones as well as chemicals in your body that ultimately results in a harmful impact on your testosterone level.
For the purpose of increasing the level of testosterone, it is very important to make sleep a priority, aiming for about 7 to 8 hours per night.
Always try to get enough sleep at night even if it means rearranging your schedule or dropping your habit of late-night TV. Just talk to your doctor if you are facing problems getting good sleep on a regular basis.
3- Eat Protein, Fat, and Carbs
It is extremely important to pay attention to your long-term calorie intake as well as diet strategy as it helps in increasing the testosterone levels. Do not adopt the habit of constant dieting or overeating as it may disrupt your testosterone levels.
Always try to eat enough protein. This is because it can help maintain healthy levels and help in fat loss, which is also associated with your testosterone. During the resistance training, carbs can help optimize testosterone levels.
According to recent research, sufficient healthy fats are also beneficial for testosterone and health as they can optimize both hormone levels and long-term health.
4- Take Control of Your Stress
Constant stress slows the creation process of testosterone, therefore, controlling your stress is important for keeping up your testosterone level.