Even though women also have testosterone, high testosterone levels are often associated with the essence of manhood. It is true that this hormone plays an important role in reproduction and male sexuality. But testosterone has other uses as it also impacts your hair growth and muscle mass. This is why most men are looking for ways to increase their testosterone levels. Although there are supplements and treatments that are believed to boost the hormone production, there are alternative ways that don’t rely on these commercial products.
4 Natural Methods
If you’re ready to naturally increase your testosterone levels, here are some that you should try:
1. Lose weight. According to a research, which was presented during the 2012 meeting of Endocrine Society, overweight men are more prone to low testosterone levels. It is therefore important for them to shed the extra pounds, which is the most natural way to improve the hormone production. Begin by limiting the consumption of processed sugar, particularly fructose.
2. Eat the right foods. As much as possible, eat whole foods, especially fruits and vegetables. Fish, skinless poultry, complex carbohydrates, nuts, and seeds should all be incorporated into your diet. Choose to eat foods in their natural state to boost your testosterone levels.
3. Get adequate sleep. Most of the men with low testosterone levels don’t have enough sleep at night. If you are experiencing a decline on your testosterone numbers, try to achieve at least seven hours of sleep.
4. Stay active. This hormone has the ability to adapt to the needs of the body. For instance, if you always lie on the couch, the brain will believe that you don’t really need a lot of testosterone to bolster your bones and muscles. Meanwhile, if you are physically active, the brain will get the message that you need more of the hormone. You don’t have to start like an expert if you haven’t had enough exercise for such a long time. You can actually begin with brisk walks at least 10 minutes every day. You can then build up on your routine and you can even hire a trainer, so you know about the proper exercise form.
These four natural methods have been proven by experts when it comes to boosting testosterone levels. Include de-stressing in the list, since the stress hormone, cortisol, interferes with the production of testosterone as well as its effects. By the age of 30, your hormone levels will drop, but you can increase it by following the tips above.