Testosterone plays an important role in every human’s life. It is the male sex hormone and usually found in men, but female also produces testosterone in a small amount.
Testosterone plays an important role in the development of male reproductive tissues such as testis and prostate. It also promotes sexual characteristics such as increased in muscle mass, bone density and also promotes the growth of body hair.
When boys come at the age of puberty, the testosterone is one of the main drivers of physical changes like increased in muscle mass, deeper voice and hair growth.
But as the man gets older, their testosterone level starts to decline 1 percent per year after the age of 30.
Below is the chart which shows the normal level of testosterone by age and gender:
What happens when testosterone levels decline
In man low testosterone level cause decrease in sexual function, such as
Low libido and sperm count
Change in sleep pattern
Low testosterone causes mood swing, emotional changes like low confidence and lack of motivation
Physical changes- reduce in muscle mass, increase in body fat and decrease in bone density
Low testosterone in female can cause
Loss of hair
Growth of facial hair
Increase in body fat
Loss of muscle mass
7 ways to increase testosterone naturally
1. Exercise and lifting weight increases testosterone naturally
First thing comes first. Exercise and lifting weights in gym increase the level of testosterone in your body naturally.
A study found that the people who exercise regularly have a higher testosterone level in comparison to those who don’t exercise. In adult male and female, exercise increases testosterone level, increase muscle mass, boost up their confidence level and help improve their concentration.
If you are an obese man or woman, then exercise is more important for you, than a weight loss diet. Lifting weights in a gym will produce testosterone in your body naturally. Testosterone works in building muscle and losing body fat.
Studies found that resistance training like weight lifting is one of the best ways to boost testosterone level for short as well as for long term.
Consuming caffeine, creatine monohydrate and whey protein may boost up your testosterone level when it combined with a good training program.
2. Eat protein, healthy fat and carbohydrate to increase testosterone naturally
Once a wise man said- “you are what you eat” and it implies on everyone. What you eat has a major role in your health. Clean eating increases testosterone naturally as well as other hormone levels.
To boost your testosterone level, you strictly need to follow a clean diet strategy and calorie intake. Constantly eating may decrease your testosterone level and loss of muscle mass.
Eat a good amount of protein food which helps in building muscle, boost testosterone level and aids in fat loss.
Fat plays an important role in increasing testosterone level one should definitely include monounsaturated and polyunsaturated fat like olive oil, coconut oil, nuts, etc in your diet. Fat contains cholesterol, which your body converts it into a steroid hormone. Healthy fats help in building testosterone and other hormones in your body. So, try not to eat a diet loaded with saturated fat, instead of that, include healthy fat in your diet and maintain your hormone level.
Carbohydrate also plays an important role in increasing testosterone naturally in your body. Bodybuilders and athletes consume a good amount of carb to repair and build their muscle and maintain their hormone level.
A well-balanced diet which consists of protein, healthy fats and carbohydrate is beneficial for overall health. This can optimize testosterone and other hormone levels for a long term.
3. Consume Vitamin D
Vitamin D is one of the most popular vitamins. It has many health benefits and is also very helpful in increase testosterone naturally.
In US, nearly half of the population is in the deficit of vitamin D. A study shows that eating 3000IU of vitamin D per day increase testosterone level around 25–30%.
In elders, vitamin D helps prevent the decreasing of testosterone level.
To increase testosterone level and other health benefits, consume vitamin D from the given sources:
Cod liver oil
Liquid Vitamin D3
increase testosterone naturally
Liquid Vitamin D3 Mixed Berry
4. Getting quality sleep increase testosterone naturally
Quality sleep is as important for your health as your diet and exercise. Sleeping for about 7–8 hours per night increase the level of testosterone and solve other health issues.
One study shows that the person who sleeps for about only 5 hours per night has a reduction of 15% in testosterone level.
Another study found that those who sleep 7–8 hours for a long-term has increased in their testosterone level naturally for 15–20% higher on average.
5. Take some natural testosterone boosters
Scientist researches on some herbs and found that Ashwagandha, a natural testosterone booster works well to increase the level of testosterone.
One study shows that the effect on ashwagandha on infertile men and found 17% increase in testosterone level and 167% increase in sperm count.
Another study found that the men who consume ashwagandha decrease their cortisol level. Cortisol is a stress hormone which breaks down muscles. Ashwagandha decrease cortisol by 25%. It also helps in increasing testosterone level.
Other herbs found in both animal and human include horny goat weed, mucuna pruriens, shilajit, etc also aids in increase testosterone level.
6. Avoid alcohol and increase testosterone
If you are looking to increase testosterone naturally, then you should seriously stop drinking alcohol.
Consuming alcohol affects the production of testosterone. First of all, alcohol increases the cortisol level in your body. Cortisol is a stress hormone and it decreases the testosterone level.
Second thing is that, when you sleep, your body produces testosterone. When you consume alcohol, you won’t be going to get quality sleep.
7. Have sex
Sex is one of the easiest and natural way to increase testosterone level. When you do sex, your body feels the needs of more testosterone. It directly sends a message to your brain to produce more testosterone and other hormones. Sex also reduces the level of cortisol by relaxing you and it is also one of the most beneficial exercise for your body.
You can also add these healthy foods into your diet if you want to increase your testosterone naturally.
Foods that increase testosterone naturally:
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