Are you experiencing a low sex drive or erectile dysfunction? Are you moody, irritable, and depressed? Do you have problems with memory and concentration? Do you have hot flashes, fatigue, increased body fat, or decreased muscle mass? If you are experiencing one or more of these symptoms, you may have a testosterone deficiency. Luckily, there are several things you can do to increase testosterone naturally
What are Testosterones
Testosterone is the primary sex hormone in men; however, women also have small amounts of this vital hormone. It is produced in the testicles, ovaries, and adrenal glands. Testosterone is a steroid hormone that offers a number of health benefits.
Although testosterone is often associated with a man’s sex drive, it also impacts many things in the body. When you have low testosterone, you may experience a reduced sex drive, low sperm counts, and erectile dysfunction. In addition to this, testosterone can affect muscle mass and bone strength. It can impact how fat is stored in the body and your red blood cell production. It can cause weight gain, hair loss, and mood swings.
How to Naturally Increase Testosterone?
There are several effective ways to naturally boost testosterone. The following seven tips will increase testosterone, improve health, and protect against illness.
- Diet
The foods you eat play a major role in your hormone levels. Overeating, as well as constant dieting, can impact your testosterone levels. You will need to eat a variety of carbohydrates, fats, and proteins to optimize your testosterone levels. For best results, you will want to include lean proteins like chicken and fish, fresh or frozen vegetables and fruits, whole grains, and healthy fats like olive oil and avocados.
Eating a diet based on whole foods optimizes hormone levels and improves your long-term well-being. Avoid overeating, as well as extreme calorie restriction, which can impact your testosterone levels. Instead, eat a well-balanced diet filled with healthy carbs, lean proteins, and healthy fats.
- Exercise
Did you know one of the best ways to improve your hormone levels is daily exercise? In addition to this, exercise can help prevent disease, aid in weight loss, and offer a testosterone boost. In fact, studies have shown that men who exercise regularly have naturally higher levels of testosterone.
Although all types of exercise can help reduce excess weight and improve hormone production, there are a couple of types of exercise that increase testosterone production. Resistance training has been shown to boost levels better than other types of exercise. In addition to this, HIIT (high-intensity interval training) has also been shown to improve hormone levels.
- Healthy Lifestyle Choices
Lifestyle choices naturally increase testosterone levels. First, healthy sex life is vital for optimal testosterone levels.
You will also want to minimize your exposure to estrogen-like chemicals, including parabens and BPA as well as other chemicals found in plastic.
Excess drug usage, as well as alcohol consumption, can decrease testosterone levels. Men should limit alcohol consumption to no more than one to two drinks.
Finally, improving your mental health is one of the best ways to boost testosterone levels. Laugh often, find hobbies you enjoy and spend time with your friends and family to balance your hormone levels.
- Sleep
One of the best and easiest things you can do to increase testosterone is to get a good night’s sleep. When you sleep, your body repairs itself and produces the hormones your body needs, including testosterone. Experts recommend getting between 7 and 9 hours of sleep each night for optimal hormone health.
Following good sleep habits is key to getting a good night’s sleep. First, lower the temperature of your bedroom by a couple of degrees (The recommended temperature for sleep is 67 degrees Fahrenheit.) Use room darkening blinds or curtains to block out all light. Turn off electronics at least two hours before bedtime. If you live in a noisy area, use a white noise machine to block out noises that may keep you up at night. Finally, go to bed and get up at the same time every day to help reset your circadian rhythm.
- Stress Reduction
Long-term stress causes a myriad of issues in the body, including hormone imbalances. When you are under long-term stress, cortisol levels increase. When cortisol is high, it can cause a quick reduction in testosterone levels. In addition to this, high-stress levels and high cortisol levels can cause weight gain, increased food intake, and an increase of dangerous visceral fat around your organs. All of these can negatively impact your health.
For a testosterone boost, embrace stress-relieving techniques like yoga, journaling, prayer, deep breathing, and meditation. In addition to stress reduction techniques, it is important that you get a full night’s sleep, laugh often, get regular exercise and eat a healthy diet filled with whole foods.
- Supplementation
There are a plethora of supplements that claim to increase testosterone levels, enhance libido, and much more. Many of these male enhancement products are shams and will not boost testosterone levels. Additionally, many of these products contain dangerous ingredients that can damage your long-term health.
There are several natural substances that have been shown to safely increase testosterone levels. For example, ashwagandha has been shown to reduce cortisol levels and increase testosterone levels. Other herbs include ginger, Tongkat Ali, horny goat weed, shilajit, and Mucuna pruriens.
- Vitamin D
Did you know that you can get the vitamin D your body needs from the sun? When your body is exposed to sunshine, your skin produces vitamin D. It only takes about 15 minutes of sunlight exposure each day for you to get the vitamin D you need. Unfortunately, approximately half of the US population has a vitamin D deficiency, and even more, people have suboptimal vitamin D levels.
When you have a vitamin D deficiency, it can cause hormone imbalances, particularly low testosterone levels. Increasing vitamin D levels can result in a testosterone increase of approximately 25 percent. You can either take a vitamin D3 supplement or sit outdoors without sunscreen for about 15 minutes or until your skin begins to turn pink each day to increase your vitamin D levels and your testosterone production naturally.
Around 30, testosterone levels in men begin to decline. Knowing how to increase testosterone is the first step to improved health and sexual function. Making healthy lifestyle choices, using testosterone-boosting vitamins, minerals, and supplements, getting the recommended amount of exercise, and eating a healthy diet filled with whole foods is key to optimal hormone levels.
