There are very few people who haven’t heard of testosterone and its functions. It is a hormone that is mostly found in males but also present in females. It is found in testicles in the male body and ovaries in the female body while a little amount of the same is found in the adrenal glands of both sexes.
Now that you know about these hormones, you must also know that after the age of 35 mostly, most people start losing these hormones, which leads to low sex drive and weak bones and muscles, amongst other things. However, in some people, the testosterone level also reduces at a young age due to certain conditions, diseases, and problems, and they are recommended to take Testosterone boosters to maintain their T-levels. However, not everyone needs to go down that road. If you or someone you know is going through a similar problem then keep reading and learn simple and safe ways to boost your testosterone levels.
What should you know about testosterone?
Well, apart from testosterone being a sex hormone, it is also responsible for the deep voice, muscle strength, bone density, mood stability, and overall health, especially in the case of men. Starting at the age of 30, it has been observed that testosterone level in men seems to start declining by 2-3% percent every year.
As per this one study, it has been concluded that 39 percent of men (over the age of 45) are usually found to be testosterone deficient. The good thing, however, is that it is possible to balance testosterone levels in your body via simple and safe methods.
What are some simple and safe ways to increase testosterone in your body?
Apart from several supplements and boosters available in the market, you can also try the below-mentioned methods to increase your testosterone levels.
1. Lots of exercises
Well, exercise is one thing that can keep you away from various health conditions, including, low testosterone levels. Yes, as per many studies, a little too much physical activity leads to an increase in testosterone levels. Exercise is a great way to build muscle and bone strength, which also requires a lot of testosterone. In another research, it was found that increased physical activity in obese men increases far more testosterone than weight loss diet. It has also been concluded in various studies that weight lifting is the best form of physical activity to boost testosterone in the body. It is safe, healthy, and can be done anywhere and anytime.
2. Quality sleep
There is no questioning the fact that a good sleep at night reduces stress, anxiety, depression, and balances hormonal imbalance in the body- the same applies to T-levels. When one is in constant stress, the body releases cortisol, also known as the stress hormones, which leads to a significant decrease in testosterone. Cortisol also contributes to the accumulation of fat in the body. Thus, a good and quality sleep every night is one of the safest ways to keep your body in shape and your T-level in balance.
3. Minimize stress and anxiety
As mentioned above, stress leads to the production of cortisol, which leads to a reduction in testosterone levels. This also includes increased food intake, which leads to the accumulation of fat in the body. For this very reason, it is important to try and keep the stress level in your life at a low. Thus, it is important to keep yourself healthy, emotionally, physically, and mentally. A good diet, quality sleep, physical exercise, and stability in professional and personal can do the same to you.
4. Have a diet full of carbs, protein, and fat
Your testosterone level also depends on what you eat. It is quite a popular saying that you are what you eat. Thus, to keep yourself healthy and happy, it is important to have a healthy diet. When it comes to having a diet for increasing T-levels, remember to add protein, carbs and fat in yours. However, it is recommended to consult your doctor or dietician about starting this diet. You shall only start your new diet after your medical or health expert approves.
5. Take natural testosterone boosters
It is perfectly fine to take testosterone boosters and supplements like Testogen whose review can be found here, there are some T-level boosters found at your home as well. So, why go for doctor’s prescribed boosters (except when it is really needed), when you can find a handful of natural testosterone boosters right next to you? And they are absolutely safe and natural to take. Some of them include, sunlight (Vitamin D), green vegetables (magnesium and zinc), Ashwagandha, Fenugreek, DHEA, etc. So, next time you are having a meal, remember to add some of the above-mentioned ingredients, and soon, you will see the boost in T-levels.
6. Keep an overall active lifestyle
With good sleep, a great workout regime, and a healthy diet, most of your problems will be solved anyway. The rest can be solved with therapy, doctor’s prescription, and supplements if needed. Thus, it is totally in your hands to have a healthy and happy lifestyle, so you don’t even have to deal with low testosterone levels, or any other hormonal disbalance or health condition for that matter. Yoga, meditation, taking care of hygiene, etc are some things that you can include in your life to make your lifestyle better.
7. Avoid having excess alcohol
It has been observed in various studies that drinking excess alcohol may lead to a decreased amount of testosterone, even at a young age. If you cannot imagine leaving alcohol, then, perhaps, you can limit the intake to one or two glasses per day and reduce the same to a week or so, if possible.
Conclusion
There are various other things that one can do to boost as well as balance the hormones in their system. In today’s world of stress and a lot of work pressure, one cannot imagine having healthy food, quality sleep, and exercise routine every day. Thus, many of us opt for testosterone supplements and medicine, which isn’t entirely a bad thing. However, make sure that from time-to-time, you come up with a plan that helps you reduce stress to a minimum, sleep better, and have a healthy diet. Rest assured, you will have a balanced testosterone levels until you are 40 years of age, at least.