As a man, one hormone you wouldn’t want to lose is testosterone. If you can find ways to boost it, the better off you will be. This is the primary sex hormone for men, and while women have bits of it, its importance is usually seen in men.
When you were a boy, coming into puberty came with several changes such as deeper voice, hair growth, and an increase in muscle. All of those changes can be attributed to testosterone levels. If you are looking to boost your testosterone levels, here are some effective ways you can use them.
Over the years, one activity that has been associated with the prevention of several lifestyle diseases has got to be working out. The same can be said about improving your testosterone levels. Working out incorporates several ideas, including lifting weight, among others.
As a man, when you work out, your testosterone levels will go up. This is regardless of age – even the elderly who lose a massive chunk of it can get a boost from working out. If you are going to use this idea specifically, the best move should be lifting weights.
Another move that can work wonders includes taking caffeine and creatine monohydrates in combination with working out. You also need to note that all forms of working out will increase your testosterone levels.
There are times when you need professional help to boost your testosterone levels. You can go for testosterone therapy in Atlanta, or you can go for natural methods. When you go the therapy route, you may have to deal with multivitamins whose benefits are debated to date.
You will find some studies which claim Vitamin B supplements and zinc are pretty helpful in sperm quality by around 74%. You also have some natural options that you can explore, including ashwagandha and ginger extracts.
Research on both herbs is still inconclusive; for example, research on ginger has solely been on animals to date.
Get Enough Sleep
Sleep wasn’t seen as a crucial part of human life initially; today, the idea is drastically changing. Sleep has several benefits that come with it, and one of them is the increase in testosterone levels. You need to get at least 7 hours of sleep every night.
When you get anything less than that, your testosterone levels are likely to reduce. For example, when you sleep for five hours a night, your levels will decrease by 15%. When the hours are shorter, you will have borderline deficiency levels of testosterone levels.
Take a Vitamin D Supplement
Everyone today has their idea of doing things, and not many people will get some sunlight on them daily. This is why you will find that a massive chunk of the global population suffers from Vitamin D deficiency. Vitamin D, in its various forms, has several health benefits.
One of the benefits that come with Vitamin D is increased levels of testosterone. When you are a bit elderly, it can help you reduce the risk of getting ill. You can get Vitamin D simply by regular exposure to sunlight or taking 3000 IU of Vitamin D3 supplement daily.
Ever heard the saying ‘you are what you eat?’ The same is true regarding testosterone levels. You will need to make significant changes in your diet to boost your testosterone levels. You have now to increase your protein, carbs, and fats intake.
While you increase the intake of these foods, you need to do it in great portions. Your carb intake should be most watched here despite it being the best food to optimize testosterone levels. Fats that you take also need to be healthy ones.
The only way you can ensure you have the right foods is by taking in whole foods. This won’t only increase your testosterone levels but also ensure your long-term health.
Stress can have damning results for your overall health, not only your testosterone levels. When you are stressed, a hormone [cortisol] is elevated in your body. When this happens, your testosterone levels are drastically reduced.
These hormones [testosterone and cortisol] can’t exist together – they work in a seesaw-like manner. Either one goes up or down; the other goes in the opposite direction. Another unnatural elevation of cortisol is that it can increase weight gain and storage of harmful body parts.
When you notice reduced levels of testosterone, you can boost it. These are some of the ways you can ensure you have the right testosterone levels at any given time. All the methods here are healthy if you use them in the right way.
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