1. Getting Enough Sleep
Not getting restful, quality sleep is sure to affect not only your testosterone levels but also other chemicals that are needed for the proper functioning of the body. A study has revealed that testosterone levels can decline in men who do not get enough sleep. Sleeping only 5 hours or less leads to a reduction in testosterone levels by 15%. It can make you borderline deficient of the hormone as well. There, it is about time that people made sleep their priority. It may seem like you do just fine with less sleep but you actually don’t. Sleeping for 7-8 hours every night is very important to maintain the proper and right amount of testosterone in the body.
2. Exercise Regularly
Exercise is literally the solution to all your fitness related issues. If done on a fairly regular basis, it can also boost your testosterone. It has been scientifically proven that those who exercise daily have increased testosterone levels. Among the aged people, exercise legit increases testosterone levels. In fact, engaging in physical activity has turned out to be more beneficial than even a weight loss diet. Lifting weight is the best kind of exercise to be done to increase testosterone levels. Also, High-intensity interval training (HIIT) can be very useful. Any type of exercise is helpful to some degree but doing these two regularly can surely affect your testosterone levels.
3. Avoid Stress
Increased stress can lead to aggravated levels of the hormone cortisol, also called the stress hormone. An unnatural escalation in its levels can reduce testosterone. Both these hormones are inversely proportional, as one goes up, the other will be reduced. Stress also leads to more intake of food, consequently resulting in weight gain and the accumulation of body fat around the organs. All of this ultimately affects your testosterone levels. Thus, make it a point to avoid stressful situations in life. Sleep more, laugh more and keep stress at bay.
4. Vitamin D’s the key
The health benefits of Vitamin D have not been hidden to anyone. That it can also work as a natural testosterone booster is something to feel pleased about since one can have it in abundant amounts by increasing exposure to sunlight. But the fact that a lot of people are found deficient in Vitamin D is a matter of concern. A study revealed that supplementing with 3000 IU of vitamin D3 per day boosted the levels of testosterone by 25%.To boost testosterone and extract other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
5. Eat Protein, Fats, and Carbohydrates
Eating a balanced diet, especially a diet loaded with proteins, fats and carbohydrates can impact on the testosterone levels. Eating protein rich food can foster weight loss which is somewhere connected with the testosterone. Carbohydrates also help in optimizing testosterone levels during exercise. According to research, sufficient healthy fats are also beneficial for testosterone and overall health. Thus, a diet based on generous amounts of protein, carbohydrates, and fat is sure to keep your testosterone levels at their highest. Find here the list of foods that can help to increase testosterone levels.
6. Take Natural Testosterone Boosters
A few natural testosterone boosters are supported by scientific studies. For instance, ashwagandha is a herb that is scientifically proven to boost testosterone levels. It increases levels by 15%. It also helps in reducing cortisol by around 25% which is also helpful for testosterone.
Ginger extract may also boost your levels. It is a delicious herb that also has other health benefits. It can boost testosterone levels by 17%.
Other popular herbs that are corroborated by some studies in both animals and humans are:
- Horny Goat Weed
- Mucuna pruriens (Velvet Bean)
- Eurycoma longifolia (Tongkat Ali)
7. Stay away from drugs and alcohol abuse
Alcohol and drug abuse have been associated with low testosterone levels. Consuming alcohol affects the hormones responsible for male reproductive health. Alcohol can also cause low testosterone levels because of the impact it has on the body, including hormonal reactions and cell damage. Thus, you are better off without drugs and alcohol.
8. Review medications
Prescription medicines are one of the primary causes of low testosterone. Although they help with a number of health conditions, the disadvantages must be taken into account as well. Some of the medicines operate only by reducing testosterone. Thus, the intake of medicines needs to be monitored.