Testosterone is a sex hormone that is mainly produced in the testicles and ovaries. In males, it is a primary hormone that is responsible for causing physiological changes like muscle growth and development, hair growth, penile development, bone strengthening, sperm production, and voice changes.
With age, the levels of testosterone in the body start declining naturally. Low levels of testosterone majorly impact health. It can affect sexual health big time and also makes the person susceptible to health risks because of chronic health conditions. Fortunately, there are ways by which you can naturally maintain adequate levels of testosterone in your body. Continue reading to find out.
According to the Healthline website, several evidence-based methods of boosting the levels of testosterone are as follows:
Engaging in regular physical activities can have wonderful effects on your health. Your overall health improves, as daily exercise helps you to remain active and it promotes heart health, metabolism, flexibility, and effective blood circulation. Besides, daily exercises some weight lifting, also called strength training, can be beneficial for enhancing testosterone production. In addition to strength training, if you perform high-intensity interval training (HIIT) on a regular basis, this will boost your testosterone levels even more.
A combination of aerobic exercises like running, brisk walking, cycling, etc. along with weight-lifting and high-intensity interval training (HIIT) will maintain sufficient levels of testosterone in the body when performed regularly.
Consuming a healthy and nutritious diet will support testosterone production, which will help maintain adequate levels of this hormone in the body. The kind of diet that catalyzes testosterone production should be rich in proteins, fats, and carbohydrates. There needs to be a balance of proteins, fats, and carbohydrates, which will be helpful for stimulating testosterone production. Besides, such a diet can also be helpful in restoring a balance of other hormones.
Studies suggest that zinc supplements and magnesium supplements and several herbal supplements can be beneficial in boosting testosterone levels. According to researchers, those having zinc deficiency have low testosterone levels and intake of zinc supplements can restore a sufficient amount of testosterone.
Moreover, some herbal supplements containing natural ingredients such as ashwagandha, horny goat weed, ginger, fenugreek, etc. might also raise the levels of testosterone in the body. Make sure, you consult your healthcare provider before trying any over the counter supplements on your own. As there can be a risk of overdose, so, you must exercise caution.
According to the National Institutes of Health, those who are deficient in vitamin D are more likely to have low levels of testosterone in their body. Several studies have also shown that an increase in vitamin D levels boosts testosterone production, which ultimately improves sexual function.
You can consume more foods that are rich sources of vitamin D and another way to enhance its production in the body is through exposure to sunlight for a few minutes daily. Apart from that, you can use vitamin D supplements by consulting a healthcare provider. A daily dose of this vitamin can help keep adequate levels of testosterone in the body.
As per the research done by the National Institutes of Health, chronic stress can lead to inhibition of testosterone synthesis. It can cause a substantial decrease in testosterone levels and cause an imbalance of other hormones in the body. This happens because stress increases the levels of cortisol hormones in the body, excessive levels of this hormone increase the risk of health issues and suppress testosterone release.
Those with chronic stress, tend to have high levels of cortisol in their body persistently, which makes them susceptible to health risks. This is why it is necessary to cope with stress. One can do so by regularly practicing stress-relieving activities.
Excessive intake of alcohol can cause a decline in testosterone levels, as per some studies. The effects of alcohol impact testosterone production. Also, chronic alcoholism potentiates the risk of testicular damage, which can hinder testosterone production altogether. Therefore, you must limit your alcohol intake and drink in moderation.
Consistent lack of sleep can contribute to a decrease in testosterone levels. Sleep is a restorative activity that is essential for the healthy functioning of the body. Studies have shown that individuals who get high-quality sleep are healthier and have adequate levels of testosterone in their bodies, also, they seldom experience difficulties because of hormonal imbalances. Therefore, it is necessary to get enough rest and high-quality sleep. Try to go to bed as early as possible, that too at the same time every day. This will be beneficial for keeping your testosterone levels high and your risk of developing health conditions will reduce.
