Testosterone is one of the crucial male hormones. Not only does it have a direct impact on sexual wellness but it also affects muscle development, bone density, fat distribution, facial and body hair, and red blood cell production.
Though it gets produced in the body naturally, after a certain age, the body tends to reduce its production.
To be precise, after our 30s, our body tends to cut back testosterone production at the rate of 1% annually. This makes us prone to the negative effects of low testosterone.
But fortunately, there are several ways to boost testosterone levels back.
Incorporating a natural testosterone booster in the regime can help you to bring back your declining testosterone levels when combined with a testosterone-boosting supplement.
Today’s blog on natural testosterone boosters will let you go through some popular ways that will help you in regaining the lost control of your declining testosterone levels so that you can live a healthy life.
Natural Ways to Boost Testosterone
As mentioned, the body reduces testosterone production as we age. This can cause lost muscle mass, reduced sex drive, erectile dysfunction, and increased body fat.
Here is a list of natural testosterone boosters that you can add to your regime.
#1. Exercise: Exercise is long known to have a significant impact on testosterone levels. Weightlifting, resistance training, and high-intensity interval training are all known to boost testosterone levels in men. This is because exercise stimulates the body to release endorphins and growth hormones, which ultimately have a direct positive impact on your declining testosterone levels.
#2. Add Healthy Fats to Your Diet: Apart from protein, carbs, vitamins, and minerals, healthy fats should also be a part of your diet. This is because various studies have found that high intakes of healthy fats, mainly monounsaturated fats, may help in improving the body’s natural testosterone levels. For this, add foods like nuts, seeds, avocados, and fatty fish.
#3. Get 7-8 Hours of Sleep: We all know that exercises and diet have a direct impact on testosterone levels. But what most of us don’t know is that sleep also has a direct impact on testosterone levels. This is because the majority of testosterone release in the body happens at night. And this is also the reason why you may find gym rats having 8 to 9 hours of sleep.
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#4. Get Vitamin D: Several meta-studies have established a link between vitamin D and testosterone levels. In the research, it has been found that having a vitamin D deficiency is linked with low testosterone levels. Make sure to spend some time in the sunshine during the morning as the body produces Vitamin D when it is exposed to it.
#5. Reduce Stress: Stress also has a direct impact on testosterone levels. When you are stressed out, either due to work or due to family, your body releases a stress hormone called cortisol. Having an increase in cortisol levels negatively affects the testosterone levels in the body. To keep control of the cortisol levels, try practicing stress-relieving activities like yoga and meditation daily.
#6. Limit Alcohol Uses: Alcohol is long known to have a negative impact on overall health. More to this, it also has a direct impact on testosterone levels. This is because when you drink alcohol, your body releases certain types of endorphins. These endorphins are the main reason why you feel pleasant and relaxing effects after drinking alcohol. However, these endorphins also interfere with the testosterone synthesis. Moreover, alcohol also increases the cortisol levels in the blood which further impacts the testosterone levels.
#7. Reduce Body Fat: Not having a healthy weight also has a direct impact on testosterone levels. This is because obesity, a condition in which the body has accumulated excessive fats in the body, builds insulin resistance and suppresses the HPT axis.
#8. Add Natural Testosterone Boosting Supplements: Adding a natural testosterone booster is also a great way to regain your edge. The natural formulations that go inside the supplement help to supply the body with all that it needs to produce testosterone. Moreover, if you choose the best testosterone booster, you can further boost your testosterone levels without any severe side effects.
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That being said, let’s end this blog with a summary of the whole discussion.
Conclusion
Low testosterone is never a dream of any man. Make sure to incorporate these natural testosterone boosters in your regime to make sure you have a steady testosterone level.
More to this, if you’re still facing the symptoms of low testosterone then it is highly recommended to talk to a qualified professional.
Hopefully, this blog on natural testosterone booster helps.