Title : 8 Ways proven to increase testosterone levels naturally
link : 8 Ways proven to increase testosterone levels naturally
8 Ways proven to increase testosterone levels naturally
is a steroid hormone produced in the testes of men and ovaries of women ( 1 ).
The adrenal glands also produce small amounts.
At puberty in males, testosterone is one of the main drivers of the physical changes, such as increased muscle, deeper voice and hair growth.
However, having optimal levels is also important during adulthood and even old age.
In adults, healthy levels are important for overall health, the risk of disease, body composition, sexual function and almost everything else ( 1 2 3 4 5 6 7 ).
In addition, increased testosterone levels can cause a rapid increase in muscle mass and vitality in a matter of weeks ( 8 9 , 10 ).
Interestingly, it also plays an important role in women's health and sexual well-being ( 11 12 13 ).
The research is pretty conclusive :. Both sexes should ensure they have healthy testosterone levels, especially as they age ( 13 14 )
Here are 8 ways based on the evidence to increase testosterone levels naturally.
1. The exercise and lifting weights
Exercise is one of the most effective ways to prevent many illnesses related to lifestyle diseases . Interestingly, you can also increase your testosterone.
A study of large-scale review found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time ( 15 16 ).
New research in obese men suggests that increased physical activity was even more beneficial than a diet weight loss to increase levels testosterone ( 17 ).
Resistance training, such as weightlifting, is the best type of exercise to increase testosterone, both short and long term ( 18 19 ).
High intensity training interval (Interview) can also be very effective, despite all types of exercise should work to some extent ( 18 19 , 20 , 21 , 22 ).
Taking Caffeine and creatine monohydrate as supplements can further increase their levels when combined with a training program ( 23 24 ).
Conclusion: All forms of exercise can increase your testosterone levels. Lifting weights and interval training high intensity are the most effective.
2. Eat protein, fat and carbohydrates
What we eat has a major impact on testosterone and other hormone levels ( 25 ).
Therefore, you should pay attention to its long duration calorie intake and diet strategy.
steady diet or overeating can affect your testosterone levels ( 26 27 28 29 30 ).
Eating enough protein can help maintain healthy levels and help in fat loss, which is also associated with testosterone ( 28 31 32 ).
Carb intake also plays a role, with research showing carbohydrates can help optimize testosterone levels during endurance training ( 22 33 ).
However, research shows that enough healthy fats are also beneficial for testosterone and health ( 25 34 35 36 , 37 ).
integers A mainly based on diet food is the best, with a healthy balance of fats, proteins and carbohydrates. This can optimize both hormonal levels and long term health.
Conclusion: not overeat and do not restrict calories too much for too long. Try to eat balanced amounts of carbohydrates, fats and proteins.
3. Minimize stress and cortisol levels
Research is always highlighting the dangers of long-term stress, which can raise levels of the hormone cortisol ( 38 , 39 , 40 ).
no natural elevations in cortisol can quickly reduce testosterone. These hormones work in a similar way to seesaw :. As one goes up, the other goes down ( 40 41 42 )
Stress and high cortisol can also increase intake food, weight gain and storage harmful body fat around the organs. In turn, these changes can negatively affect your testosterone levels ( 43 44 45 ).
For both levels of health and optimal hormone, you should try to reduce repetitive stress situations in your life.
Focus on one based on whole foods diet, regular exercise, good sleep , laughter and balanced lifestyle, all of which can reduce stress and improve health levels and testosterone ( 46 , 47 , 48 , 49 , 50 ).
Conclusion :. High levels of stress are bad for your long term health and can reduce your testosterone levels
4. Bask in the sun or take a vitamin D supplement
vitamin D is quickly becoming one of the world's most popular vitamins.
Research has shown that it has several health benefits, and can also function as a natural testosterone booster ( 51 52 53 54 55 ).
Despite its importance, almost half of the American population is deficient in vitamin D, and an even higher percentage have suboptimal levels ( 56 57 ) .
A 12-month study found that supplementation with about 3,000 IU of vitamin D3 per day increased testosterone levels by 25% ( 54 ).
In people higher levels of testosterone, vitamin D and calcium also optimized, leading to a reduction in the risk of falls ( 58 ).
To increase testosterone and reap the other benefits of vitamin D, try to get regular sun exposure or take about 3,000 IU of vitamin D3 daily supplement.
More information about vitamin D here :. Vitamin D 101 - a detailed guide for beginners
Conclusion: supplements of vitamin D3 can increase testosterone levels, especially in the elderly and people with low levels of vitamin D.
5. Take vitamin and mineral supplements
despite the benefits multivitamins being hotly debated, specific vitamins and minerals may be beneficial ( 59 ).
In one study, zinc supplements and vitamin B increases sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc ( 60 61 62 ).
Other studies also suggest vitamins A, C and E may play a role in the levels of sex hormones and testosterone, although more research ( 25 needed 63 , 64 , 65 ).
Of all the vitamins and minerals available, research on testosterone shows vitamin D and zinc supplements may be better ( 54 66 67 ).
Conclusion: Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require more research.
6. Get plenty of sleep and high quality
Getting a good sleep is as important to your health as diet and exercise ( 68 69 70 71 72 73 ).
may also have important effects on testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleep only 5 hours a night was associated with a 15% reduction in testosterone levels ( 73 ).
A long-term study found that those who slept only four hours a night had borderline deficient levels ( 46 ).
Other long-term studies support this. One study calculated that for every extra hour of sleep you get, testosterone levels 15% higher, on average ( 74 75 ) rise.
Although some people seem to be fine with less sleep, research suggests that about 7-10 hours of sleep at night is better for long-term health and testosterone.
Conclusion :. Be sure to get plenty of sleep quality to maintain healthy testosterone levels and optimize the long term
health
7. Take some of these natural testosterone boosters
Only a few natural testosterone enhancers, are supported by scientific studies.
Grass with most research behind it is called Ashwagandha.
One study tested the effects of this herb in infertile men and found a 17% increase in testosterone levels and an increase of 167% in sperm count ( 76 ) .
In healthy men, Ashwagandha levels increased by 15%. Another study found that cortisol decreases by 25%, which can also help testosterone ( 77 78 ).
ginger extract can also increase your levels. It is a delicious herb that also offers various other health benefits ( 79 80 81 82 , 83 ).
Most research on ginger has been done in animals. However, a study in infertile humans found that ginger can increase testosterone levels by 17% and increase levels of other sex hormones (key 80 84 ).
Other popular herbs that are supported by some studies in animals and humans include bad cornea grass Goat M. pruriens shilajit and Tongkat Ali .
However, it is important to note that most of the positive research has been carried out in infertile with low levels of testosterone mice or humans.
If you have healthy testosterone function and normal levels, it is unclear whether it will benefit a lot from these supplements.
Conclusion :. Several herbal supplements are a natural way to increase testosterone for people with infertility or low levels
8. Follow a style healthy life and prevent estrogen-like compounds
There are several other factors that can affect hormone levels.
A healthy sex life plays an important role in the regulation of sex hormone and testosterone levels ( 85 , 86 ).
High exposure to estrogen-like chemicals can also affect levels, so try to minimize daily exposure to BPA parabens and other chemicals found in certain plastics ( 86 , 87 , 88 , 89 ).
is probably not surprising that excess alcohol or drug use, whether medical or recreational, can also lower testosterone levels ( 90 , 91 , 92 , 93 , 94 , 95 ).
In contrast, laughter, happiness and success can help increase your testosterone levels and health - so make sure they are a part of their daily life ( 96 97 , 98 , 99 ).
Conclusion :. Reducing exposure to estrogen, alcohol and drugs chemicals can positively affect testosterone levels and health
why testosterone levels Do Matter?
From the age of 25-30, testosterone levels of a man naturally begin to decline.
This is a problem because research shows a strong link between testosterone deficiency and obesity, increased risk of disease and premature death.
healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.
Therefore, everyone should take the measures necessary lifestyle to optimize testosterone levels. You will improve your health and your body at the same time.
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