Testosterone is known as the primary male sex hormone, but it’s also found in females – albeit in much smaller amounts. Testerone is equally important for both males and females to maintain various bodily functions. That said, men, naturally, are always much more conscious of their testosterone levels. They’re always doing their best to maintain high levels of testosterone throughout their life, and they become much more paranoid at the slightest hint of its decline. Unfortunately for them, the decline of its level is something of a natural process that inevitably happens with age – although, sometimes, it occurs due to certain diseases or illnesses.
Luckily for men, there are various ways to naturally boost their testosterone levels without depending on drugs or injections. Here, we’ve curated some of the most effective ways to increase male testosterone levels.
Maintain a Well-Rounded Exercise Routine
It may feel like you’re being told to exercise to treat almost every kind of problem, but that’s for a plethora of good reasons. Here’s another scientifically proven benefit of exercise: it boosts your testosterone levels greatly. In fact, research shows that people who exercise daily enjoy an increased level of testosterone production, which works miracles even for the elderly. That said, the ultimate way to increase testosterone levels is, without a competitor, resistance training. Resistance training, be it in the form of body-weight or weight-lifting training, is known to boost testosterone levels for both the short and long runs. Second in the rank is high-intensity interval training (HIIT), followed by any kind of exercise.
Eat Sufficient Protein, Carbs, and Fat
Exercise is only half of the equation when it comes to fitness training, and boosting testosterone levels is the same story. Without a properly balanced diet, your body will suffer more than benefit from regular intense workout routines. In a balanced diet, you ingest appropriate amounts of protein, carbs, and fats to maintain all bodily functions – and that includes hormonal balance. Both over-eating and prolonged nutritionally-lacking dieting will seriously harm your testosterone levels. The keyword here is a balanced diet: 10% to 35% protein, 20% to 35% healthy fats, and 45% to 65% whole-grain carbohydrates. By maintaining this healthy diet, you can be sure to build muscle mass, lose weight, and maintain vitality throughout your days.
Make Sure You Get Enough Vitamins and Minerals
Vitamins and minerals are micronutrients needed by the body to maintain seamless and optimal functions. That’s also the case for maintaining and/or increasing optimal testosterone levels. Although the actual benefits of multivitamins are somewhat controversial, one study shows that both zinc and vitamin B play a major role in increasing sperm quality – as much as by 74%, in fact. That’s why you’ll be sure to find that most of the supplements that boost testosterone levels will have a high percentage of both zinc and/or vitamin B. Other vitamins that can boost its levels as well include vitamins A, C, and E.
Try Natural Testosterone Boosters
Although you must beware of any mention of artificial testosterone boosters, especially if they’re steroids, natural alternatives are a different story. Only a selected few natural testosterone boosters have been scientifically proven to be effective, and you can see the top testosterone supplements at Timesunion.com to know which ones actually work as claimed. Studies show that effective testosterone boosters can increase testosterone levels in infertile men by 17% – a total of 167% increase in their sperm count. They can also serve fertile men by increasing their testosterone levels by 15%. These natural boosters may include ginger extract, horny goat weed, shilajit, mucuna pruriens, and Tongkat Ali.
Get Enough Vitamin D
Technically, vitamin D is so important, that it deserves a section of its own. Vitamin D can be ingested as a supplement or through getting exposed to sunlight. Despite its importance, almost half of the population is deficient in vitamin D, and even more people have suboptimal levels in their blood. That’s a big shame since merely ingesting 3,000 IU of vitamin D 3 daily can boost testosterone levels by as much as 25%. Its benefits also extend to the elderly, in whom vitamin D can both boost testosterone and bone health, which greatly reduces their risk of falling.
Reduce Stress and Increase Rest
You’re always being told how important it is to reduce the stress levels in your life. Turns out, enjoying a headache-free morning is only one of the various health benefits of leading a peaceful life. Stress is known to increase cortisol – the stress hormone that sends the body on overdrive while majorly harming testosterone levels. The added stress can also force you to take up various unhealthy habits like smoking, over-eating, or over-drinking, all of which reduce testosterone levels as well. To keep your stress levels in check, be sure to get a solid 8-hours of high-quality sleep sessions, practice meditation, and stay away from the major stressors in your life. Some forms of stress are inevitable, so you’ll do better to learn how to cope with stress in a healthier way that doesn’t get on your nerves.
Reduce Estrogen-Like Compound Intake
While it’s important to look for ways to increase testosterone levels, reducing the intake of substances that do the opposite job is just as crucial. For instance, it’s a well-known fact that any imbalance in the levels of testosterone and estrogen, the female hormone, will have an opposing effect on both the male and female bodies. In that sense, it’s important to reduce or even avoid the intake of estrogen-like compounds, such as parabens, BPA, and drug and alcohol abuse.
Finally, try to make it a habit to inspect whatever enters your body. If you’re starting on a new medication, be sure that reducing testosterone is not listed on its side effects. Before picking up a new habit, research if it’s going to affect your body negatively in any way. You’ll mostly find out that following a healthy lifestyle is enough to maintain perfect balance within your body’s inner environment, so do whatever you can to protect the natural state of your body.