The testosterone is a hormone generated by the testicles and is always associated with manhood. Likewise, this hormone is also significant in male reproduction and sexuality as well as other factors like hair growth and muscle mass. In the same manner, it is also responsible in maintaining the red blood cells, sense of well-being, and bone density.
At the age of 30, the testosterone level of a man starts to decline. There are different factors that affect the decline such as drugs as it adversely impact the production of hormone in men. In this sense, it is necessary to know simple ways to boost testosterone levels naturally.
Nevertheless, the decline in testosterone level is manifested by some symptoms that include erectile dysfunction, decreased sex drive, difficulties with memory and concentration as well as depressed mood. In case the symptoms are apparent, the best thing to do is to undergo a blood test in order to obtain the accurate level. On the other hand, testosterone production can be amplified by using the following ways to boost testosterone levels naturally.
8 Great Ways to Boost Testosterone Levels Naturally
1. Lose Weight
Losing extra weight is the easiest way to boost testosterone levels naturally. That is why you need to be diligent in performing the routines in losing weight. Likewise, it is also important to cut down intake of processed sugar and it should be eliminated from your diet. In the same manner, milk and grains should also be eliminated in your diet as well as intake of refined carbohydrates.
2. High-Intensity Exercise
Performing short intense exercise along with intermittent fasting is also a great way to boost testosterone levels naturally. The production of satiety hormones is also increased such as leptin, insulin, adiponectin and many others.
As much as possible, you should consume whey protein meal after doing the exercise. Make sure to follow the right routine in order to obtain the best results. Doing high-intensity exercises would require using equipment such as treadmill and elliptical machine. However, before starting the exercise, you need to do some stretching to avoid injury.
3. Zinc Intake
Zinc is a mineral that can supplement testosterone production. It does not necessarily mean taking zinc supplement, but you can obtain this mineral from your diet. Raw cheese, raw milk, yogurt and beans are good and natural source of zinc.
On the other hand, it is quite challenging to obtain foods that contain zinc particularly in vegetables. It is because using if pesticides and fertilizers can deplete the mineral. That is why if you prefer taking zinc supplement, make sure to take at least 40mg per day (consult your doctor before taking zinc).
4. Strength Training
Aside from high-intensity exercises, you can also perform strength training to boost testosterone levels naturally. Perform exercises that help in improving the muscles like squats and dead lifts.
5. Optimize Vitamin D levels
Vitamin D is a steroid hormone that is important for the development of sperm cell and at the same time maintains the sperm count and quality. Thus, Vitamin D plays significant role in increasing the testosterone levels that can also boost the libido.
Sun exposure is the cheapest way of optimizing the Vitamin D level. Make sure to obtain enough amount of sun exposure to ensure that you achieve sufficient vitamin D production.
6. Reduce Stress
Being stress produces high levels of cortisol that hinders the effects of testosterone. In this way, an individual may feel decrease in testosterone-associated behaviors such as aggression, competing and mating. In order to boost testosterone levels naturally it is necessary to avoid getting stress.
This can be possible by learning the effective ways of getting rid with stress. You can employ some stress-reduction tools such as meditation, prayer, yoga and laughter. Likewise, deep breathing and relaxation skills can also help in distressing.
7. Eat Healthy Fats
Low testosterone level can be improved by consuming healthy fats such as poly and monounsaturated fats that are available in nuts and avocados. In this sense, it is essential to get adequate amount of healthy fats because it does not only good for your health but also boost the testosterone levels.
8. BCAA Intake
According to research, BCAAs help in improving the testosterone levels along with doing resistance training. This type of amino acid can be found in dairy products such as whey protein and quality cheeses.
Indeed, using smart ways to boost testosterone levels naturally is a great help. In this way you need not worry for any adverse effects as you will take it from natural sources.
Likewise, in order to obtain the best results make sure to follow the above mentioned useful tips that can help to boost testosterone levels naturally and at the same time shed extra weight. Thus, making you healthy and the production of hormone will be improved.