We all know that phrase where a good amount of testosterone level in a male body makes a man feel like a man. Well, it wouldn’t be wrong to accept the same in biological sense, since men are known for producing a high number of T-hormones in their testicles. Women, on the other hand, produce a lesser amount of the hormones, in their ovaries. Nonetheless, both male and female energies require a certain level of testosterone in their system for their body to work well.
However, as humans reach the age of 40, they slowly lose a certain amount of testosterone every year. This contributes in low sex drive, less production of sperm, less energy and weaker bones and muscles. Thus, it is required on your part to follow diets, exercise and take trusted supplements to keep your T-level up. To help you with the same, we have come up with these 10 ways to help you boost the level of the same in your body. Read on!
1. Maintaining a balanced diet
As per certain research, having a bad diet (that often leads to obesity) can significantly contribute to bringing down the testosterone levels in human beings. One doesn’t need to know rocket science to understand the same. A healthy diet is full protein, carbs, zinc, magnesium, and calcium, which are some of the ingredients required to boost testosterone in the body. Having a healthy diet also ensures a long, healthy and happy life. So, you know what to choose to give yourself the life that you deserve.
2. Exercise and sweating
This is another simple way to keep yourself healthy and thus, full of testosterone. The more you move, exercise or stay active, the better your hormonal level shall stay. According to a study published in European Journal of Applied Physiology, the more you move, the better testosterone level you will have. Also, the semen production is better than those who do not include regular exercise and sweating in their routine.
3. Stress reduction
The world that we live in today is prone to keep us in a state of professional stress. While the human spirit is stronger than anything else in the world, our bodies can work only so much. Thus, it is important to indulge in certain stress-free activities in life. Chronic stress can affect your health in deteriorating ways. One of these effects may cause reduction in testosterone levels, including other hormonal imbalances as well.
A study done in 2016 revealed that stress majorly contributes in erratic changes in the testosterone levels in males. Thus, it is quite important to make sure that you find ways to release negative emotions and keep yourself healthy and happy as much as you can.
4. Avoid alcohol
National Institute of Alcohol Abuse and Alcoholism insists that glands and hormones in male reproductive body are negatively affected by excessive consumption of alcohol and drugs. An unusual high intake of alcohol can also lead to permanent cell damage and hormonal reactions. Thus, for the benefit of your health, keep the consumption of alcohol and drugs quite limited in your life.
5. Try Natural Supplements and Vitamins
Testosterone Boosters like Prime Male & Testogen etc are also known to be very effective in increasing T-levels. However it is important to properly vet any supplement that you may take. Vitamin D, magnesium, zinc, protein, fats, and other vitamins, nutrients and supplements are quite a requirement for both, keeping your body healthy and your hormonal balance intact (thus contributing to your T-levels).
Let’s learn about the importance of the intake of certain vitamins and minerals and how they contribute in boosting T-levels in the body. We shall start with this study published by Journal of Hormone and Metabolic Research, where it was revealed that Vitamin D supplements can indeed contribute in boosting the testosterone levels in one’s body. Salmon, fat fish oil, fortified milk and cereals, sunlight are also good sources of Vitamin D.
In another study, it was observed that magnesium intake (in the form of supplements) for a month did help in boosting testosterone in the participants. Additionally, this 2007 study also contributed in understanding the positive effects of zinc on testosterone. It was revealed that a monthly intake of zinc supplements helped in increasing testosterone levels in sedentary men.
6. Good quality sleep
A good night’s sleep certainly helps in keeping healthy hormonal balance and maintains the quality of life. In fact, a good sleeping pattern can help the chemicals in your body and brain to function at an elevated level. Thus, it is important to make sure that you get at least 7 hours of sleep at night before you wake up to function in the morning. To prove the same, this study was carried out in the University of Chicago, where it was observed that testosterone levels in men can drop significantly, if they do not take enough sleep. If you are having a problem in getting a good night’s sleep, then it is recommended to check with a medical practitioner and find the solution for the same.
7. Review your medications
Some prescription drugs are known to inhibit testosterone levels as a part of their side effects. Thus, if you are taking medicines for problems like high blood pressure, depression, reflux, etc, and experiencing low levels of testosterone, then perhaps, it’s time to know if it is the side-effect of your prescribed medication.
8. Avoid taking Xenoestrogens and similar products
Products like Xenoestrogens are known for lowering your T-levels largely. These products may include, BPA, parabens, and other synthetic compounds that are found in shampoos, toothpastes, lotions, deodorants, etc. Now that you know about their harmful effects, it is for the best that you choose organic products for they do not contain any of the above ‘endocrine disruptors.’
9. Have sex
Since testosterone is associated with boosting sex drive, it is recommended by the experts to have more sex in order to increase the level of testosterone in males. So, yes, this one will definitely have you rooting for more! Go ahead and fill your body with testosterone in high levels.
10. Have cold showers
If you are in love with yourself and want to become a better version of yourself every day, then it is possible that you must have read about the benefits of taking cold showers, especially during morning hours. One of the benefits of the same is the natural boost in the level of testosterone in the body. As per a 1993 research, it was researched by the Thrombosis Research Institute, England that T-levels increase dramatically after taking a cold shower.
Conclusion
Apart from the above solutions, one can also seek testosterone therapy to increase the level of the same in the body. If none of the above ways are working for you, then perhaps, you should resort to medication as well. Remember to consult your medical practitioner always before starting any course. Above all, keep the faith that you deserve to live a long and healthy life and stop at nothing in pursuit of giving yourself the same.
