How to increase testosterone levels naturally

How to increase testosterone levels naturally

Testosterone plays an important role in the body; it aids in muscle growth, growth and development of the reproductive system, building of bone density among many other benefits. Its production starts early, almost immediately after birth, peaking during young adulthood, but when an individual hits around 30 years, its levels start dwindling. Despite the reduction in the levels of production, most men normally have more than enough. It is also possible to have too little testosterone being produced by the body and this may lead to hypogonadism, a condition that affects men who have low levels of testosterone. Luckily, low levels of testosterone can be boosted and in this case naturally. Here are ways through which testosterone levels can be naturally increased.

Enough sleep

Lack of sleep has adverse effects on our bodies; it affects productions of chemicals and hormones which the body needs to perform well. A study done at the University of Chicago found that testosterone levels can decline in men who experience insomnia or basically do not get a well-deserved sleep. In the study, ten men were taken as a sample; they were advised to sleep for at least 8 hours per day for one week. They were then restricted to sleeping only a few hours in a day for one week. Researchers found that in the weeks when they were restricted to sleep for only a few hours, their levels of testosterone dropped by almost fifteen percent. This is evident that sleeping for a period of 7 to 8 hours a day will help in boosting the testosterone levels. It's important to work on things that will make the sleep soundly. Reducing the stress levels, eating healthy, exercising and improvement of the sleeping environment would do a great deal in ensuring that you get enough sleep. If you still have a problem getting quality sleep, you should seek help from your doctor.

Observe proper diet

You cannot dispute the importance of a balanced diet in the normal function of our bodies. Research around this area shows that for one to maintain the optimal testosterone, a balanced diet is paramount. The best diets in boosting the testosterone include fats, proteins and carbohydrates. Eating a balanced meal will keep the hormonal levels balanced and also ensure that long-term health is achieved.

Work on your weight

It is established that excessive weight reduces the performance of our bodies including the production of testosterone. A paper which was published in the Journal of Clinical Endocrinology stated that obese men regardless of the age have a fifty percent less testosterone when compared to those who have normal weight. The same study reports that measuring the testosterone levels for men before and after gaining weight shows a remarkable decline. This is an indication that reducing weight will work greatly towards increasing the testosterone levels in your body. However, this has to be accompanied by other measures for it to be effective.

Be active

The more active you are, the more your body will increase the production of testosterone. These are sentiments echoed in a study published in the European Journal of Applied Physiology. For people who have been struggling to lose weight, a study on the effects of physical activity on the levels of testosterone in male found that physically active is more beneficial even than weight loss. So, if you were almost losing hope for you have been hitting the gym and road for years, yet that pot belly does not seem to reduce, there is hope, keep up with your exercises, they are all after helping you to increase the level of testosterone in your body. That may be enough for now; in future, sustained physical activities will yield the desired results.

Manage stress

Stress has an adverse impact on health and general wellbeing. When it reaches chronic levels, it may affect the normal functioning of your body. It leads to elevated cortisol levels, a hormone that is responsible for the management of a number of responses and process, including body metabolism and immunity. Elevated cortisol levels also have a negative effect on testosterone. Work on reducing stress, and you will notice an improvement, after gaining the benefits that are associated with testosterone. To work on stress reduction, you will need to increase your social activities, avoid situations which stress you and also people who drain you.

Use of natural testosterone supplements

Vitamin D, magnesium and other hosts of minerals and vitamins are good for increasing the testosterone levels. Getting at least half an hour of direct sunshine once in a while will help in increasing the testosterone. The same with consumption of fats which is found in some fish; magnesium supplements could help in returning the testosterone levels to normal if the declined levels were as a result of a food deficiency. Consumption of a natural Testosterone booster such as Peak Test will also give positive results.

With the importance of testosterone, we should always ensure that its production is optimal. Taking natural testosterone boosters will help towards this end.