Testosterone is the main sex hormone present in a male body and plays a vital role in keeping your sexual life smooth and joyful. It is produced by gonads and adrenal glands, and as you grow old, your body loses its ability to produce enough of this hormone. This shift not only leads to low libido but can cause a range of health issues such as fatigue, unwanted weight gain, fragile bones, increased cholesterol, and many others. In such scenarios, many men with low testosterone may look for an effective supplement that can help them reach a healthy hormonal level. These artificial boosters may contain harsh chemicals and additives that can trigger certain side effects. Wait! That doesn’t mean that there is no way out. We are here with some effective tips that can help you boost your testosterone levels naturally.
1. Work for it-
Regular exercises make an effective remedy to curb lifestyle-related problems, interestingly; it can help you maintain healthy testosterone levels as well. As per the studies, people who exercise regularly are found to have higher testosterone as compared to others. Fitness experts conclude high-intensity interval training and weight lifting as most effective workouts for those men who are looking to give their testosterone a natural boost.
2. Eat healthily-
What your body produces is a reflection of what you eat. In other words, your diet has a major impact on testosterone as well as other hormones. Nutrition experts reveal that neither constant dieting nor overeating is good for your testosterone. Also, you must ensure to take enough proteins, carbs and fat in your diet. Proteins play a crucial role in fat loss, which eventually results in a boost in testosterone. Besides, carbs intake help optimize your hormonal levels. A diet based on whole foods makes is a must-follow while trying to boost testosterone naturally.
3. Don’t stress-
In modern times, stress has become part of our lives. However; long-term stress can lead to psychotic disorders as well as low testosterone. It is because, under stressful conditions, your body produces more cortisol and unnatural elevations in cortisol can lead to a dip in male sex hormone. Therefore, it is crucial for you to lower stress, take good rest and be happy to bring your testosterone in balance.
4. Soak in the sun-
Vitamin D is one of the most recommended dietary supplements in the world. As per the recent researches, the sunshine vitamin has many associated health benefits. Interestingly, it makes a natural testosterone booster as well. To uplift your testosterone, try to soak in the sun for around 30 minutes in a day or start taking a vitamin D supplement.
5. Get quality and enough sleep-
Just like diet, your sleep plays a crucial role in the production of testosterone. As per studies, sleeping for five hours drops your testosterone levels by 15 percent, whereas, average sleep duration of four hours results in a borderline deficient level of this hormone. Although the average sleep duration varies from person to person, experts suggest sleeping around 7-10 hours per day can help you maintain healthy testosterone levels.
These are five science-backed ways that can help you maintain healthy testosterone levels. If you are one of those struggling with low testosterone, follow these steps and feel the difference.