How to Naturally Boost your Testosterone Level?
Testosterone is a male sex steroid hormone produced in men's testicles. During puberty, the testosterone level decides the physical changes in a male's body, like muscles and beard growth. The testosterone hormone is responsible for:
- sperm production
- sex drive
- blood cell production
- bone and muscle health
However, the testosterone level starts declining as you start ageing; especially men in their mid-age face issues with their testosterone level. The main reasons for testosterone level decrease are:
- Unnecessary body
- Eating junk food
- Lack of exercise routine
- Disrupted sleep cycle
- Imbalanced diet chart
Is it possible to boost the testosterone level naturally? Of course, it is; here are some tips to boost your testosterone level naturally:
A daily exercise routine is a key to ultimate fitness and preventing lifestyle-related diseases. But surprisingly, it also positively impacts your testosterone level. So, include a little bit of weightlifting and stretching in your morning ritual to regulate your testosterone level. Start with resistance and endurance training and slowly engage yourself in high-intensity exercises, which can be very effective in the long term. Weight lifting is the best way to boost testosterone effectively. You can also keep taking testosterone booster supplements to get instant results. Make sure you read the label well before using; plant-based supplements will cause no side effects on your health like Healthvit's testosterone pills that consist of Ginseng extract. These testosterone capsules aid muscle growth and also enhance your energy and stamina.
Reduce cortisol level:
Stress is the biggest enemy to your physical health. Long-term stress causes more secretion of cortisol or popularly known as the stress hormone. Testosterone and cortisol levels work in a seesaw manner; if one goes up, the other goes down. Cortisol levels can also be stimulated through unhealthy food intake like junk and fried food, weight gain, or unnecessary body fat around the organs. Therefore, watching out for your daily diet will be the most important thing and also, make sure you don't overeat due to stress. Start meditating to tackle stressful situations, or if needed, you can also consult a therapist.
Take adequate Vitamin D:
Getting enough Vitamin D, especially in India, is the easiest task; go to your balcony or terrace and soak in some sunlight. Unfortunately, vitamin D deficiency has become a worldwide problem despite being a vital nutrient. Vitamin D is a natural testosterone booster and can also be taken as a supplement or through your daily meals. Approximately 3,000 UI of vitamin D3 daily can increase the testosterone level by 25%.
Multivitamins are one of the essentials of a healthy lifestyle; they boost optimal wellbeing. Though some people debate the necessity of popping pills, with the doctor's recommendation, taking multivitamin pills or capsules is safe. Zinc and vitamin B supplements increase your sperm count by 74%. Athletes also sometimes prefer zinc supplements to boost their testosterone levels. Vitamin A, C, and E boost testosterone levels and increase sex hormone secretion.
Arrange your sleep cycle:
Along with a strict exercise routine, it is also necessary to sleep enough. In this fast-paced lifestyle, where people run like machines, taking at least 6-8 hours of sleep is essential. So along with diet and exercise, a well-maintained sleep cycle is essential to boost optimal wellbeing. The sleep cycle also helps to reduce stress levels and boost testosterone secretion. Here are a few do's and dont's to maintain a proper sleep cycle:
- Meditate before bedtime
- Try having chamomile tea
- Massage your head and neck with your favourite essential oil
- Go to bed and wake up early
- Exercise regularly
- Lit some scented candles in your bedroom to set up a relaxed environment
- Practice deep breathing
- Don't look at any digital screen because the blue rays can harm your sleep cycle
- Don't take naps in the evening
- Avoid taking caffeine
- Avoid heavy and spicy food or junk food, especially in the evening
- Avoid drinking a large quantity of fluids and meals in the evening
Can you increase your testosterone level by maintaining a proper diet?
Yes, you definitely can. Your eating habits significantly impact your health, including your hormone levels. Include a lot of healthy fats, carbs, and protein in your daily diet if you want to boost your testosterone level naturally. Here are some food options that will help you increase your testosterone level naturally:
Salmon and sardines are rich in Vitamin D3, zinc, and omega-3 fatty acids; these nutrients are essential to regulate your sex hormone level.
Dark leafy veggies are an excellent source of micronutrients like magnesium, which helps maintain optimal testosterone levels, especially in older men. Magnesium helps reduce oxidative stress and inflammation and increases testosterone levels.
Cocoa is an antioxidant ingredient high in magnesium. In addition, cocoa is rich in flavonoids, which are plant compounds that contain antioxidants and provide anti-inflammatory effects to the body.
Avocados are full of healthy fat that is essential to boost hormonal health. Avocados also contain magnesium and a mineral called boron, which boosts testosterone levels.