Top 8 Healthy Ways Of How To Increase Your Testosterone

8 Healthy Ways To Boost Testosterone Levels

How-To-Increase-Testosterone

Testosterone is primarily thought of as ‘the male’ hormone. It is inextricably linked to notions of maleness and masculinity because it is the most important of the sex hormones for men. For women, the equivalent is estrogen. Although, it should be noted that human beings produce both substances.

It’s just that, in males, testosterone is dominant. It is created in the testicles and, to a lesser degree, the adrenal glands. When boys reach adolescence, the hormone increases dramatically and triggers a physical transition into adulthood. The voice deepens, hair growth accelerates, and the sex organs become fully active.

For this reason, we tend to associate testosterone with youth and development. It’s easy to forget the hormone plays a vital role in physical health right up until old age. It has an impact on liver function, sexual satisfaction, the risk of disease, body composition, and a host of other determiners. It also plays an important role in muscle gain and fitness.

The majority of studies involve men because they are the ones for who suffer most dramatically from testosterone decline. However, we must not forget that women require it for healthy sex lives and good general health. Ultimately, no matter how old you are, it’s a good idea to keep your T-levels in an optimal condition.

The next section describes eight natural methods for increasing testosterone levels. Use them if you have low readings or need a boost for fitness purposes.

1 – Start Weight Lifting

All exercise is good for testosterone, but weight lifting and resistance training provide the fastest forms of elevation. Lifting is effective in the short term, and it helps to maintain higher T-levels over prolonged periods. This is particularly true when combined with high-intensity interval sessions. Together, they are much more powerful than calorie controlled diets.

For older men, regular exercise (lifting or any other activity) increases both testosterone and response times. There is evidence to suggest supplementing with caffeine or creatine is a way to boost this effect even further, but you’ve got to be careful with stimulants. Use them only as advised and don’t take them if you’re not planning to workout.

2 – Fill Up with Protein and Fats

Your diet has a direct impact on hormonal levels. So, avoid processed foods, cut out the sugary snacks, and bulk up on healthy proteins and fats. Yes, that’s right. There are plenty of good fats out there. Fill your diet with nuts, oily fish, fresh fruit, leafy greens, and fermented dairy products.

Keep a close eye on calories but forget about strict eating regimes. They may exist on opposite ends of the spectrum, but overeating and chronic undereating are similarly destructive. Both cause damage to testosterone levels. The ideal diet is mostly made up of whole foods, healthy fats, proteins, and complex carbs.

3 – Find a Way to Deal with Stress

We all know too much stress impairs health. You might not know that chronic anger, sadness, and frustration lowers testosterone levels. This is due to their link with the so-called stress hormone cortisol. Testosterone and cortisol exist on opposite ends of a weighing scale. When one goes up, the other comes down just as dramatically.

So, when your stress hormone is through the roof, you can also expect testosterone levels to take a dive. You’re also likely to eat more, burn fewer calories, and get less sleep, all of which contributes to hormonal imbalances. For this reason, finding effective ways to deal with stress is an important part of keeping T-levels healthy.

4 – Enjoy the Sunshine

Vitamin D is essential for all-around health and balanced testosterone. Yet, very few people get enough of it in their day to day lives. Part of the reason for this is our move to sedentary and indoor routines. We simply spend a lot more of our time in work or our homes, with no exposure to natural sunlight. Fortunately, there is an easy remedy.

You could, of course, increase the amount of time you spend in the sun. This is the most natural solution of all, but the problem is that it’s rarely so simple. You might spend long hours at the office or just live in a country that gets minimal sunshine. If this is the case, you’re advised to supplement with vitamin D tablets.

5 – Combine Your Supplements

You don’t have to stop with vitamin D though. Vitamin B provides another great boost, as do vitamins A, C, and E. They are all easy to source in supplement form. Most people consume them as tablets, but there are powders available. It’s up to you how many supplements you add to your diet, but just be aware of those that promise the most value.

For instance, zinc is an excellent choice, if you’re figuring out how to increase testosterone. It improves sperm motility by around 74%. It is often taken by athletes as a way to get stronger very quickly. Certainly, if you have a zinc deficiency, it is worth supplementing. You’ll feel more alert, energized, and you’ll notice wounds healing faster.

6 – Sleep Well Every Night

Sleep is a critical part of health, as just one restless night can send blood pressure soaring. New evidence has revealed that it also affects testosterone production. While everybody has their own routines, it’s generally agreed that people should sleep more than five hours per night. If you sleep for less than this, you may see a 15% drop in your T-levels.

If you sleep fewer than four hours, you’re likely to present as testosterone deficient. The ideal rest is between seven and ten hours, in a dark and peaceful environment. Use blackout curtains to alter conditions if you often have trouble drifting off. You can also try white noise, listening to soothing music, and avoiding electronic devices just before bed.

7 – Try Testosterone Boosters

There are a handful of rigorously tested testosterone boosters on the market. They can increase testosterone by as much as 17% for infertile males. For completely healthy males, the boost is a little lower. However, the supplements lower cortisol, and this affects testosterone in the long term. The problem is there’s very little research on the impact of prolonged use.

Of the few studies that do exist, it seems the most powerful booster is a plant called ashwagandha. It has been seen to boost sperm counts by a remarkable 167%. Some other herbs with testosterone boosting qualities include ginger, horny goat weed, and tongkat ali. Be very careful when shopping for supplements like these. Do as much research as possible.

8 – Choose a Healthy Lifestyle

Finally, there is no better route to a healthy mind and body than a balanced, satisfying lifestyle. This includes a healthy diet, constructive ways of dealing with stress, regular exercise, and making sensible, practical decisions for your body. Even something as simple as laughing every day can have a dramatic impact on hormonal health.

Similarly, pursue a full and varied sex life. It can be tougher than it sounds, particularly with modern routines being so busy, but it makes a difference. Plus, it’s a lot more fun than eating your vegetables and running on the treadmill. If you want your body to function at a high level, you’ve got to treat it like the extraordinary machine it is.