Testosterone is one of the essential hormones in men that hit its peak during puberty and decreases during 40. Testosterone in men is necessary for increasing the sex drive and the sperm production energy level and good metabolism. Many of you cannot figure out low testosterone symptoms as they are very vague, such as losing energy, being irritable, aggressive, and having low concentration. If you have such symptoms, then it is most likely that you have a decrease in your T level, and it should not be taken for granted.
People take the symptoms regularly, but they all sign that you have low testosterone after a certain age. Though the testosterone level reduces in both genders, it severely impacts men more. Low testosterone causes physical changes in men, such as low strength, increased body fat, decreased sex drive, and erectile failure. In this article, we will be sharing a few steps through which you can boost your testosterone in a natural way instead of taking medicines.
Ways to Naturally Boost your T- Level
All of the ways that we have mentioned below are natural and won’t have any side effects on your body. Moreover, they are straightforward to incorporate into your lifestyle.
Men should exercise as it increases plasma testosterone. Losing an extra pound can be the most natural way to boost testosterone. You can try weightlifting as it is said to be the best kind of exercise that can help you boost testosterone in the short and long term. You can also try other forms of workout and strength training as all forms of exercise will inevitably lead to a boost in your testosterone level.
Don’t Engage in Long Workouts
Exercising is suitable for health and testosterone levels, but if you pump yourself with longer workouts, it will work in different directions. The activities can give you an excessive energy drain, and it may also hate your testosterone level. Keep your workout period short. For instance, work out for an hour or so and keep your resting period between workouts shorter, maybe a 3 mins workout. A break of 1 min and keep it going just like that.
Have Control on the Consumption of Alcohol and Other Drugs
Alcohol is in any way toxic for your liver, and it also results in lower testosterone. Stick to just two or three standard drinks per session because anything above glasses can cause liver damage and fat deposition. You can create a schedule by keeping two or three days utterly alcohol-free per week, supporting your overall body health.
Add Carbs, Fat and Protein to Your Diet
Start eating fruits, green vegetables, whole grain legumes, and olive oil. How you eat and what you eat play a significant role in a healthy life. It also impacts the testosterone level, so you have to pay considerable attention to your calorie intake and food strategy.
Having a healthy body doesn’t mean you have to keep dieting because it can negatively impact your body. All you have to do is start consuming protein and foods rich in carbs and fat, such as egg, butter, citrus fruits, bananas, nuts, spinach, pomegranate, coconut, beans, etc.
Double “S” Strategy
Double “S” refers to Stress and Sleep. Stress can be one of the significant factors that can be endangering your health. A high-stress level can increase food consumption, leading to weight gain and creating toxicity in your body, and it can impact your testosterone level. Therefore, focus on reducing stress and getting a fair amount of sleep. Have a good rest of 7-8 hours every night, and most of your problems will be tackled by that only. Lead a balanced life, eat healthily and improve your life.
To increase testosterone production, you should start taking b complex vitamins such as vitamin B5, vitamin B12, vitamin B6, and folic acid. These vitamins are essential in increasing fat metabolism and increasing the production of hormones. Start consuming foods that are rich in vitamins like eggs, fish, wheat, avocados, etc.
Consume Fish Oil
You can also start taking fish oil once or twice a day after consulting your doctor. It helps in decreasing the binding of globulin that decreases the sex hormones of men.
Eliminate Processed Food
Add green and nutritious food to your diet and eliminate rich items in saturated fat and sugary. It leads to lower libido, loss of muscle mass and affects the body heavily, and then ultimately reduces testosterone level in the human body. Instead of taking such saturated food, increase the consumption of zinc. It is beneficial in increasing the sperm count in men.
Spend Some Time With Sun
Sun is an excellent source of vitamin D. The reproductive tract of males is a target for vitamin D. To increase the overall testosterone level, you must get vitamin D, which You can do through 15 minutes of direct contact with the sun. It will help you in increasing your T.
Studies have shown the connection between obesity and low testosterone, increasing the risk of diseases and early death. Not only for men, but healthy testosterone is also essential for women other than estrogen and progesterone. But for sure, it is much more necessary in men. Leading a healthy life can play a significant role in boosting testosterone levels. If you cannot increase your testosterone level in these natural ways, then there are other therapies and supplements for regaining the T level.
It is best if you rigorously follow the natural steps mentioned above as they won’t have any side effects on your body. Moreover, healthy life is vital in general as well. So, by following the above tips, you can boost your testosterone in short and long periods. These steps will only work if you are passionate enough to achieve higher testosterone levels. Even if, after following these steps, your testosterone level does not increase, you should immediately consult your doctor and determine the underlying cause of it with a blood test.