Testosterone is a hormone produced in male’s testicles, and it not only regulates sexual and reproductive health but other aspects as well. As men age, levels of this hormone gradually decline. Symptoms associated with decreased testosterone levels include loss of libido and muscle mass, weight gain, problems during intercourse and so on. That was bad news, but the good news is – you can boost the production of this hormone naturally. We’re going to show you seven easy ways you can increase testosterone levels, with simple lifestyle tweaks.
1. Exercise, do strength training
Let’s be honest; you can’t improve testosterone levels with a sedentary lifestyle. Just like other aspects of your health and wellbeing require physical activity, this one does as well. The European Journal of Applied Physiology published a study which showed that men who exercise regularly have higher testosterone levels comparing to those who don’t. Furthermore, exercise beats weight loss diet regarding improvement in testosterone levels, according to the research from Journal of Clinical Biochemistry and Nutrition. What type of physical activity is the best to boost testosterone? The researchers from the Pennsylvania State University showed that resistance training is beneficial for regulation of hormones, but any exercise is better than no exercise at all.
2. Eat protein
According to the paper published in the journal Genetic Epidemiology, the diet has a significant impact on testosterone production as well as other hormones in the organism. These findings aren’t surprising because everything you eat has either positive or adverse effect on your overall health and multitude of processes in your body. That’s why the important strategy towards testosterone boost includes a healthy diet. It’s time for you to ditch all those unhealthy foods and opt for a well-balanced diet. Make sure your menu consists of plenty of protein due to the fact it aids in fat loss, which is closely associated with testosterone showed the study from the Journal of Nutrition.
3. Minimize stress
Hectic work schedule and busy lifestyle increase stress levels, thus affecting your productivity and overall health. But, increased stress also leads to low testosterone, which means it’s only logical to conclude that minimizing stress could also help you boost your T levels. According to a study from the Journal of Clinical Endocrinology and Metabolism, stress and high cortisol make you eat more, gain weight and store body fat around the organs. All these changes negatively affect testosterone levels. Find a unique way to manage stress; meditate, read, write, go to the gym, jog, go out with friends, and so on.
4. Get enough sleep
Getting enough sleep is as important as diet and exercise which is why you should establish a regular sleep pattern today. The ideal amount of sleep varies from person to person, but all scientists agree you should never get less than 6 hours of sleep at night. For instance, the study from JAMA showed that sleeping only 5 hours per night was linked to 15% reduction in testosterone levels while a research published in the journal Sleep revealed that amount of sleep is a strong predictor of testosterone levels: poor sleep – poor testosterone, while more sleep equals more testosterone.
5. Get some “sunshine” vitamin
Vitamin D or popularly called the “sunshine” vitamin has multiple health benefits, and according to the study from the journal Clinical Endocrinology, it may also function as a natural testosterone booster. Furthermore, the Hormone and Metabolic Research published results of the study which showed that supplementation with Vitamin D increased testosterone levels by 25%. Unfortunately, near the half of the entire US population is deficient in this vitamin. It’s difficult to find the vitamin in food which is why you should consider taking a vitamin supplement. It’s needless to mention that most top male enhancement pills contain Vitamin D in the formula.
6. Consume ginger
Nature is abundant in various herbs, plants, and spices that cure numerous diseases, sexual problems and boost testosterone production. For instance, the Metabolism featured a study which showed that ginger is excellent for weight loss and management which fits perfectly into your endeavor to boost testosterone because overweight or obesity are linked to low T levels. Although most studies regarding ginger were performed on animals, the study that included men showed that ginger improves testosterone levels and boosts sperm count by 16.2%.
7. Get enough magnesium
Magnesium is an important mineral essential for the proper functioning of the body. Intake of magnesium through the diet can also help boost the testosterone levels, according to the study from the Biological Trace Element Research. However, benefits of the mineral are more expressed in men who exercise comparing to those with a sedentary lifestyle. If you don’t get enough magnesium through diet, then opt for testosterone boosters like Prime Male that contain this ingredient in the formula.
Healthy testosterone levels are necessary for sexual life and functioning, reproductive health, and your overall health and wellbeing. Fortunately, you can improve levels of this hormone in a natural manner. This article showed you how to do it easily, and all you have to do is start.