Testosterone is one of the most important hormones in any male’s life. It is responsible for masculine virility and pretty much every component of masculinity starting from muscle growth and expression of hair distribution, energy levels and sexual performance among others. Testosterone is also available at lower levels in women. This crucial hormone peaks during puberty in both men and women and its production gradually drops with age. Fortunately, there are several proven ways to increase testosterone levels.
In older men, testosterone is responsible for fitness, muscle growth, fat loss and disease prevention. It is recommendable to keep your testosterone levels up into your 30s, 40s and old age if you want to remain fit and healthy. Fortunately, there are various ways to naturally increase your testosterone levels. Below is a look at five of them.
5 Natural Habits to Increase Testosterone
1) Regular exercise and balanced diet
The benefits of regular exercise and taking a proper nutrition range from physical fitness to prevention of lifestyle-related illnesses. Working out on a routine will not only optimize your body functions but also improves the production of fitness hormones such as testosterone. Whether you prefer aerobic, anaerobic, cardio, high intensity or interval training, regular workouts will ensure you have optimum levels of testosterone.
Proper exercise and eating foods rich in natural testosterone boosting ingredients, will help you manage your weight and reduce fat buildup, which is usually associated with reduced levels of testosterone. Make sure you eat enough protein, healthy unsaturated fats and sufficient proportions of complex carbs.
2) Natural testosterone boosters
Proper diet and regular exercise will certainly increase the level of testosterone in your body. However, you need to choose the right ingredients. There are several research studies that have been done on herbs and natural testosterone boosters. From Tribulus Terrestris to garcinia cambogia, green tea and caffeine, these natural ingredients contain various compounds that naturally trigger the production of testosterone. They are often provided as supplements you can integrate into your daily diet. You can read more information on how tribulus terrestris is known for increasing testosterone including its main active ingredient and how it works. Make sure you research every ingredient before adding it to your meal plan.
3) Vitamin D and vitamin/mineral supplementation
Testosterone production is influenced by various vitamins and minerals, including vitamin D, B, A, C and E. Vitamin B and zinc, in particular, have been shown to improve sperm quality and testosterone production in males. You can get vitamin D from early morning sunlight or purchase vitamin D supplements. Sufficient supply of these vitamins and minerals will naturally increase your testosterone levels. On the other hand, a deficiency in these vital nutrients lowers your male virility exposing you to a myriad of lifestyle-related risks.
4) Rest and quality sleep
Most growth, repair and hormone production happen during rest. It is important to get enough rest not only for testosterone production but also for general health purposes. Sleep deprived individuals will suffer various health-related issues. According to research studies, you need about 8 hours of high-quality undisturbed sleep everyday to spur an increase in testosterone levels. You should also take breaks from regular workouts to heal and recover.
5) Avoid stress at all cost
Stress is known to raise the level of cortisol, vasopressin, and norepinephrine. Long term stress will result in unnatural elevation of these hormones. One of the disadvantages of elevated stress hormones is the drastic drop in health hormones like testosterone. It is therefore advisable to avoid stress, depression, anxiety, and situations that result in these emotions.
Low testosterone levels signify a variety of health and esteem issues. If you want to avoid falling victim to poor sexual performance, high estrogen levels and weight/fat gain, consider adopting the above-mentioned habits and ingredients, which are proven ways to increase testosterone levels. Unlike steroids and synthetic options, these are natural ways to increase testosterone and therefore have no negative side effects. Make sure you review and research all ingredients in your supplement and/or food label.