After previously we talked about foods that kill testosterone, this time we will see on how to naturally increase testosterone levels. Most people associate this hormone with hair on the face, and gigantic muscles. Yet more than that, this hormone is produced naturally in the body and plays an important role in the metabolic functions of the body of men and women. Decreasing testosterone can be life threatening. One of the benefits of this hormone is to help human breeding.
Testosterone is a hormone that is produced in the male testes and female ovary in a small proportion, it is also called the steroid hormone.
The hormone also related to the physical changes of children when adolescents such as reminded muscles, sound more rough, and stimulate the growth of facial hair or leg hair etc. For adults, normal amounts of testosterone are important for overall health such as reducing the risk of disease, moving sexual function, body composition and so on. In addition, raising testosterone is also beneficial to increase muscle mass and vitality quickly.
Interestingly enough, testosterone has an important role for male and female sexual health. In fact, research suggests that both sexes should have enough of this hormone especially as age continues to age.
Also see: How to increase triglycerides naturally
Ways to Increase Testosterone Naturally
How to increase the hormone testosterone can be done easily, you can choose to take supplements, taking special herbs to boost testosterone or by combining certain exercise and healthy diet for testosterone. Here are some natural ways to increase this hormone quickly, we combine the natural way, a healthy diet and natural herbs.
1. Exercise and Lift Weights
If you’re looking to increase your testosterone levels, one of the best things you can do is to exercise regularly and lift weights.
There are a few key reasons why exercise and lifting weights can help to increase your testosterone levels.
First, when you exercise, your body releases a hormone called testosterone. This hormone is responsible for many things, including helping to build muscle and increasing libido.
Second, lifting weights increases muscle mass. The more muscle mass you have, the higher your testosterone levels will be.
Third, exercise helps to reduce stress levels. Stress is one of the main culprits behind low testosterone levels. By reducing your stress levels, you’ll also be able to increase your testosterone levels.
So, if you’re looking to boost your testosterone levels, be sure to exercise regularly and lift weights. You’ll be glad you did!
2. Consume carbohydrates, proteins and fats
In addition to exercise regularly, food that we eat also affects the level of testosterone. It is important to pay attention to your daily intake. Conversely, a strict diet and eating in excess can disrupt your testosterone.
In addition, protein is important in consumption to keep hormone levels stable and can reduce weight. While carbohydrates are also in need, because he can optimize testosterone levels during exercise.
Not only protein, and carbohydrate alone, but healthy fats also play a role in increasing your testosterone levels naturally.
3. Avoid stress and cortisol levels
We all know that stress is bad for our health, but did you know that it can also negatively impact our testosterone levels? That’s right, when we’re stressed out, our bodies produce more of the hormone cortisol. Not only does cortisol have a whole host of its own health implications, but it also inhibits testosterone production. In other words, stress can lead to low testosterone levels.
So how can we avoid this stressful situation and keep our testosterone levels high? Well, there are a few things we can do. First, we can make sure to get enough sleep. When we’re well-rested, our bodies are better able to handle stress. Second, we can exercise regularly. Exercise not only helps to reduce stress, but it also boosts testosterone production. Finally, we can eat a healthy diet. A diet rich in healthy fats, like Omega-3s, is especially important for maintaining healthy testosterone levels.
So there you have it. If you want to keep your testosterone levels high, make sure to avoid stress, get enough sleep, exercise regularly, and eat a healthy diet. By following these simple steps, you’ll be on your way to maintaining optimal testosterone levels and all the benefits that come with it.
4. Consume vitamins and minerals
Indeed, the benefits of multivitamins are still in the debate of health experts, but in general vitamins are very beneficial for this. Research shows that vitamin B supplementation, zinc can improve sperm quality up to 74%. While other studies separately showed that vitamins A, vitamin C and E have an effect on increasing the hormone testosterone, but more research is done.
Among the minerals and vitamins, the best way to boost your levels is vitamin D and zinc.
5. Bask in morning sun rays or vitamin D supplements
One of the vitamins that are very important for health is vitamin D, and quickly popular all over the world. Possible one of benefits is increasing your hormones. However, the majority of Americans are deficient in vitamin D, so they love to bask in the mornings sun.
6. Try some of the following testosterone booster
Herbs to increase hormones are much but only a few of them that supported scientifically. Among the herbs that are popular in raising hormone levels is Ashwagandha.
In the study, ashwagandha used in infertile men, this herb can increase the testosterone up to 17% and increase sperm levels up to 16%. Another study says that consuming ashwagandha can lower cortisol at 25%, this is very helpful for hormone increase.
In addition to ashwaganda, ginger also has the ability to increase this hormone. While other herbs that are good to increase testosterone are goat weed, shilajit, tongkat ali, and Mucuna pruriens. All of these herbs have a positive effect in raising hormone levels either in mice or in humans with low hormone levels. However, it is not known whether this affects also happen in healthy men with normal hormone levels.
FAQs about Increase Testosterone
1. What is testosterone?
Testosterone is a hormone that is produced in the testicles. It is responsible for the development of male characteristics such as facial hair and a deep voice. Testosterone levels typically peak during adolescence and early adulthood. After age 30, testosterone levels begin to decline at a rate of about 1% per year.
2. What causes low testosterone?
There are many potential causes of low testosterone, including age, disease, and injury. However, the vast majority of cases are due to a condition called hypogonadism, which is when the testicles do not produce enough testosterone.
3. What are the symptoms of low testosterone?
Low testosterone can cause a variety of symptoms, including fatigue, decreased libido, erectile dysfunction, and depressed mood.
4. What are the treatments for low testosterone?
There are several treatments available for low testosterone, including testosterone replacement therapy. Testosterone replacement therapy can be done through shots, patches, gels, or pills. It is important to speak with a doctor before starting any treatment, as there are potential risks and side effects associated with testosterone therapy.
5. What are the risks and side effects of testosterone therapy?
Risks and side effects of testosterone therapy include acne, sleep apnea, gynecomastia, and an increased risk of heart disease.
