10 Ways To Increase Your Testosterone Level
10 Ways To Boost Testosterone Naturally
There are many misconceptions when it comes to testosterone some people believe that the more testosterone a man has the more macho he is.
Others are sure that testosterone is an exclusively male hormone in reality both men and women produce this hormone but men simply have a higher level of testosterone in their bodies.
In any case there are men who would give an arm and a leg to have as much testosterone in their system as possible. Luckily there are some ways to boost this hormone naturally and it's not exactly rocket science when a man has decreased testosterone levels he might experience symptoms including lack of energy, moodiness, weight gain, low self-esteem, thinner bones, higher pitched voice and sparse body hair.
But even if you have some of these symptoms don't panic first of all have a blood test done at your doctor's office it can show your real testosterone levels. If it turns out that this hormone is indeed produced in insufficient amounts. There are some recommendations that will help you increase testosterone production.
Number 10 try weight lifting and exercising.
As you know exercising regularly can help you avoid many diseases connected with a sedentary lifestyle Surprisingly it will also boost testosterone levels. A study published in 2012 proved that people who did physical exercise on a regular basis had higher testosterone levels than those who didn't move around much during the day.
At the same time it's not just any type of exercise that'll work deadlifts squats bench presses and pull-ups are all great in short exercises based on different multi-joint movements work just fine while doing them you train loads of different muscles across your body strengthening them and boosting your testosterone Plus you can do these exercises at home you don't have to set ambitious goals. It's okay to gradually work your way up you can use a fitness app to track your progress but every now and then you need to use rather heavy weights, you don't have to do many repetitions though even a short training session will spur the production of testosterone. You can also try high intensity interval workouts keep these training sessions intense but reasonably short no longer than an hour and don't skip your leg days.
One study divided its participants into two groups an arm only workout team and a leg and arm one the results showed that those who were exercising both their upper and lower body had a much higher increase in testosterone levels and finally don't train more often than four times a week too much training may cause a drop in testosterone levels and try to rest for longer research has proved that two minute long rest periods between sets are more effective for raising testosterone.
Number 9 Keep stress and cortisol levels to a minimum.
The level of testosterone in your body depends on how stressed you are here is the connection if you're suffering from long-term stress the level of cortisol, a stress hormone goes up and the higher the level of cortisol the lower the level of testosterone try to cut down on the amount of repetitive stress in your life. Concentrate on regular exercise, a healthy diet, restful sleep and laughter. This will help you deal with stress which in turn will decrease the level of cortisol and increase the level of testosterone
Number 8 Follow a balanced diet rich in proteins carbs and fats.
According to one famous saying you are what you eat, interestingly your testosterone level also depends on what you eat both strict diets and overeating can disrupt testosterone production your diet should be balanced and include proteins carbohydrates and fats. Protein is a material that builds your muscles bones skin and blood, your body uses protein to produce hormones including testosterone. Carbs can help you optimize the level of testosterone during resistance training. A sufficient amount of fats is also extremely important for the production of this hormone.
Therefore try to follow a diet based on whole foods with a balance of carbs fats and proteins it'll benefit both your hormone levels and your long-term health.
Number 7 Get enough sunlight or take a vitamin D supplement.
The importance of Vitamin-D has come to light in recent years it's no wonder as it has a lot of advantages and health benefits.
For example it works as a natural booster of testosterone. A year-long study into the effect of vitamin d on testosterone levels in men discovered some interesting information a dose of approximately 3 000 ius of vitamin d, a day increased testosterone levels by more than 25 to get more vitamin d into your body.
Try to spend 15 minutes in the sun every day if your region lacks sunlight you can replace it with vitamin d3 supplements. Just make sure you get 3000 iu daily.
Number 6 Get enough restful sleep.
Getting enough high quality sleep is a necessary condition for increasing testosterone levels sure everybody has their own sleep duration that works for them but a study of what effect one week of sleep restriction had on the testosterone levels of healthy young men showed interesting results it turned out that if a man slept for no longer than five hours per night his testosterone level decreased by 15. And the levels of those who slept for about four hours were barely sufficient. What's more it has been calculated that every additional hour of sleep earns you a 15 boost in your testosterone level which means you should try to sleep seven to ten hours the night.
Number 5 Take mineral and vitamin supplements.
Certain vitamins and supplements can also boost the production of testosterone, for example magnesium supplements will restore the levels of testosterone if the cause of the drop is a deficiency of this mineral a shortage of zinc in your system can also result in lower testosterone levels. A 2007 study on this topic proved that taking zinc supplements for a month prevented a testosterone decline even in men with a sedentary lifestyle in addition to supplements. You can get both zinc and magnesium from food, leafy greens and whole grains contain a lot of magnesium. Also try to add to your meals flaxseeds, dark leafy greens and pumpkin seeds. They're particularly rich in zinc
Number 4 Take natural testosterone boosters.
There are also herbs and spices that can effectively boost your testosterone levels. The best ones are Ashwagandha and Ginger.
Ashwagandha is a herb that can increase testosterone levels in men by 17 in addition it lowers the levels of the stress hormone cortisol by approximately 25 percent. As you already know this may also benefit testosterone levels. As for Ginger it not only boosts testosterone but can also help with weight loss and strengthen your immune system.
Number 3 Lead a healthy lifestyle and avoid Estrogen-like compounds.
Testosterone levels can be negatively affected by estrogen-like chemicals, if you're exposed to parabens bpa and some chemicals often found in plastic try to reduce this exposure to a minimum you may consider setting up a home water filtration system or regularly air your home. To avoid mold growth don't eat or drink from plastic containers especially if they are heated.
Number 2 Review your medications.
When your doctor prescribes you some medicine you can be sure that it'll help you deal with a particular health condition. Unfortunately medications are a pretty common reason for low testosterone levels in particular as one Report in BMC medicine states medications for reducing cholesterol work by partially decreasing testosterone levels thus if you believe that your testosterone has been affected by some prescribed medication. Inform your doctor about your concerns.
Number 1 Lose weight.
According to several studies there is a connection between how much a man weighs and his testosterone levels. Men who are a bit on the heavy side have less testosterone than those whose weight is within the norms. For example research published in the ournal of Clinical Endocrinology, reports that overweight males aged 14 to 20 have almost 50 percent less testosterone than those who don't have excess weight.
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