Testosterone belong to a class of male hormones called androgens,which are sometimes called steroids.In men, testosterone is produced mainly in the testes with a small amount made in the adrenal gland.The brain's hypothalamus and pituitary gland control testosterone production.
Testosterone is involved in the development of male sex organs before birth and the development of secondary sex characteristics at puberty such as,voice deepening,increased penis and testes size,and growth of facial and body hair.The hormone also plays a role in sex drive,sperm production,fat distribution,red cell production and maintenance of muscle strength and mass.For this reason, testosterone is associated with overall health and well-being in men.
In women,the ovaries and adrenal glands produce testosterone.having optimal level is very important through out adulthood and even during old age. Both genders should ensure they have healthy levels of testosterone especially as they age.
Here are 8 evidence based ways to increase testosterone levels naturally.
Exercise is one of the most effective way to prevent many lifestyle related diseases.interestingly,it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels,fitness and reaction time.
Resistance trainings,such as weight lifting,is the best type of exercise to boost testosterone in both short and long-term.
High intensity interval training (HIIT)can also be very effective.Taking HGH(human growth hormone) supplements can further boost the levels when combined with a training program.
2 Eat Protein,Fat And Carbs.
What you eat has a major impact on testosterone as well as other horomone levels. Therefore you must pay attention to your long term calorie intake and diet strategy.
Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.
Carb intake also plays a role, with research showing that carbs can help optimize testosterone levels during resistance training.
Research has also shown that sufficient healthy fats are also beneficial for testosterone and health. Don't over act or restrict calories too much for long.Try to eat balanced amounts of carbs,fat and protein.
3 Minimize Stress And Cortisol Levels.
There are dangers of long-term stress,which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can also increase food intake,weight gain and the storage of harmful body fat around your organs in turn,these changes may negatively impact testosterone levels.
For optimal health and hormone levels,you should try to reduce repetitive stressful situations in your life.
4 Get Some Early Morning Sun or Take a Vitamin D Supplement.
Vitamin D is quickly becoming one of the world's most popular vitamins. Research has shown that it has various health benefits and may also work as a natural testosterone booster.
5 Take Vitamin And Mineral Supplements.
Although the benefits of multivitamins are hotly debated,specific vitamins and minerals may be beneficial. It has been discovered that Zinc and Vitamin B supplements increase sperm quality by 74%.Zinc also boosts testosterone in athletes and those who are deficient in Zinc.
Vitamin A,D and E can also play a role in your sex horomone and testosterone levels.out of all the vitamins and minerals, vitamin D and Zinc supplements are best on testosterone.
Getting good sleep is just as important for your health as diet and exercise. Research has shown that sleeping only 5 hours per night resulted to a reduction in testosterone levels by 15% and other long-term studies reveal that every additional sleep you get,raises testosterone levels by 15%.it is suggested to get around 7-10 hours of sleep per night for long-term health and increased level of testosterone.
7 Take Some of These Natural Testosterone Boosters.
Only a few natural testosterone boosters are supported by scientific studies.one popular herb that is supported by studies in both plants and humans is tongkat ali.It has been noted that alot of positive responses have been received with the use of tongkat ali on infertile humans or testosterone levels.This is a natural way to boost testosterone for those with infertility or low levels.
8 Follow a Healthy Lifestyle And Avoid Estrogen-Like Compounds.
There are several other factors that may affect your hormone levels.A healthy sex life plays an important role in regulating your sex hormone and testosterone levels.
High exposure to estrogen-like chemicals may also affect your levels,so try to minimize daily exposure to BPA,parabens and other chemicals found in plastics.
Excess alcohol or drugs abuse,whether it's medical or recreational,can also decrease testosterone levels.
In contrast,laughter, happiness and success may help boost your health and testosterone levels so make sure they're part of your daily life.
From the age 25-30,a man's testosterone levels naturally start to decline and this is a problem because strong research shows the link between low testosterone and obesity,increased disease risk and premature death.
Healthy testosterone levels are also Important for women,along with other key hormones such as estrogen and progesterone.
Therefore,everyone should take the necessary lifestyle steps to optimize testosterone levels.you will improve your health and body at the same time.
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