Testosterone serves as one of the most critical components in a man’s life and is known as a male sex hormone. This hormone aids in building muscle mass, the production of red blood cells, regulates fertility as well as in fat distribution. At times, testosterone levels can drop below a healthy level leading to many serious conditions such as infertility and hypogonadism.
Since 2012, there have been countless reports of low testosterone. As men age, their testosterone levels drop. However, even though considered a male sex hormone, some women produce excess amounts of testosterone, and they also give the same benefits as in that of a man such as bone density, sex drive and their initial strength. This article will look at the most common ways in which we can naturally increase the testosterone levels.
The most common and effectively proven way to naturally increase the testosterone levels is through exercise. Exercise not only reduces and stops diseases which are promoted by lifestyles but also boosts testosterone levels. Extensive studies have shown that individuals who are exercising on a regular basis have higher levels as well as an increase in reaction time and fitness levels.
A balanced diet also increases testosterone, and careful attention should be paid to the calorie intake on a long-term basis but constant overeating or dieting can hinder the average levels of testosterone. Protein should be consumed in adequate amounts to maintain levels which are healthy; this also helps for fat loss which is another natural booster for testosterone levels. A healthy carb intake helps in optimizing the testosterone levels as well. A whole foods diet which contains a balance of fat on a healthy scale also aids in increasing.
Another way this is achieved is by minimizing cortisol and stress. It is always advised to reduce our stress levels since they hinder us in many ways, reducing stress, lowers cortisol and helps to increase the testosterone levels. Along with those mentioned so far, another natural testosterone booster comes from vitamin D as well as that of calcium. An increase in the vitamins and minerals also serve as natural boosters of testosterone.
Zinc has been proven in scientific research that it increases the testosterone levels as well as other vitamins such as vitamin A, vitamin C and Vitamin E. In addition, having a proper sleeping pattern with ideal amounts of sleep has increased testosterone levels. Scientific studies have shown that when a person sleeps for additional time, their levels rise 15% for every extra hour. There are also herbs occurring naturally which raise these levels.
Herb boosters are ashwagandha and also ginger. Ashwagandha was said to have increased testosterone levels by approximately 15% and helped in reducing cortisol by 25%. Ginger gave a 17% increase in infertile men according to studies. Lastly, estrogen compounds should be avoided at all cost since they have been said to decrease levels and general health. Excessive use of alcohol and drugs should also be avoided since they contribute to testosterone levels dropping.