We have all felt low at some point of time in our lives. Surveys and research suggests that it could because of low testosterone levels in your body. Testosterone is produced in the human body (in the testes in males and ovaries in females) naturally and is highly beneficial in a number of bodily functions. It reduces the risk of cardiac diseases, and increases muscle mass and vitality at lightning pace. Other than that it also plays a major role in maintaining our mental health as well as keeping us in a jovial mood.
So, the next question that arises as a consequence to this is how the levels of this magic hormone be increased in the body. In this article, you’ll find a number of ways you can achieve this, both by natural along with artificial means.
Exercise to Increase Testosterone Levels
Heavy exercise increase testosterone production and also releases dopamine which leaves you happy after an intense workout. Lifting weights can do wonders to your testosterone levels, the heavier the better. It also helps shed excess fat a lot faster than dieting.
High intensity interval training can also be beneficial. To improve your results, you could try taking caffeine in any form along with your physical training program.
Diet Plan
Balanced diet is very important for maintaining optimal health parameters. Thus, neither starving nor overeating is recommended, as they disrupt testosterone production. Also, fats, carbs and proteins should be taken in the required quantity and none should be ruled out completely from the diet. It is best if you could consult a dietitian to get a tailor-made diet best-suited for your needs.
Some super-foods can lead to increase testosterone levels. Some of them are
- Tuna: It is Vitamin D rich fish and extremely healthy
- Low-fat milk
- Egg yolks are known to contain cholesterol which is a vital component of testosterone
- Almonds
Reduce Stress
Minimizing your daily stress can be quite helpful for releasing more amount of testosterone in your blood stream. Stress causes release of cortisols which are known reducers of testosterone. Stress can also make you prone to bouts of depression leading to overeating.
There are a number of ways you can get rid of stress. A massage works wonders and helps to release dopamine which gives you a pleasurable feeling. Meditating can also soothe your nerves and calm your senses. A good sleep is also essential to maintaining optimum stress levels.
Vitamin D or Exposure to Sunlight
Vitamin D is crucial for testosterone production and also many other bodily functions. It is obtained through diet from milk, fish, meat etc. However, the primary source of vitamin D is the Sun. It converts the underlying layers of fat beneath the skin into Vitamin D.
Hence, it is imperative that you expose yourself to sunlight daily for at least two hours. If that’s not possible, it is highly essential that you take a Vitamin D supplement.
Natural Herbs to Increase Testosterone
Some native Indian herbs are very potent testosterone boosters. Aswhagandha is a highly researched plant and has been known to boost T-production by about 25% according to studies.
Ginger extract is also known to perform quite well, and it is also quite delicious.
Supplements of these herbs are available online, if you can’t find them anywhere else.
However, it is important to note that most of the above mentioned research has been done on animals and infertile humans. Effect on healthy humans is not known clearly and there is a chance you might not notice any discernible effect.
Lifestyle Maintenance and Estrogen Avoidance
Smoking, excess alcohol intake and drug abuse can lead to decrease in testosterone levels and in contrast, being happy, laughing and winning can boost it
Also, estrogen like substances such as those found in plastics and some preservatives may affect your levels too.
High testosterone levels in your bloodstream ensures you have a great sex life, healthy body parameters, awesome muscle mass and high metabolic rate. It would ensure you don’t gain too much weight and stay happy and energetic throughout.
If you are aged above 40, your natural level of testosterone has already started to decrease. Hence, it is important that you should keep in mind the above methods to lead a healthy and happy life. Good Luck!
