9 Tips For Increasing Testosterone In Men

Testosterone is mainly found in men. It is the primary sex hormone in men. Testosterone is a steroid hormone produced in the testicles. Testosterone is also produced in the adrenal glands in small amounts. Physical changes in boys during puberty is caused by testosterone. These changes include:
• Deepening of the voice
• Increase in height
• Increased sex drive
• Increase in size of the penis and testicles

Testosterone plays a vital role in an adult man. It determines sperm production, erectile function, regulating libido, and mood stability. Testosterone also aids in the production of red blood cells.

Testosterone decreases body fat by regulating insulin, glucose, and metabolism. It also increases muscle mass and strength. Testosterone plays a vital role in increasing bone density, thus giving you strong and healthy bones.

As men grow older, their level of testosterone slowly drops. Symptoms of low testosterone in a man’s body include:
• Lower libido
• Fatigue
• Weight gain
• Erectile dysfunction
• Testosterone levels can be boosted using natural supplements. There are also natural ways to increase testosterone. The following are ways to Increase Testosterone Levels in Men.

1. Eating A Balanced Diet

A healthy, well-balanced diet can boost the level of testosterone in the body. Malnutrition may disrupt testosterone levels in the body. The human body needs certain minerals to produce testosterone. Your Leydig cells require cholesterol to make testosterone.

Consuming lean proteins can help increase testosterone levels. They also assist the body in losing the excess fat, which converts testosterone into estrogen. Foods like cauliflower and broccoli remove estrogen in your body, thus increasing the levels of testosterone.

Carbohydrates can help optimize the levels of testosterone while doing exercises. These carbohydrates are found in food such as bread, legumes, and starchy vegetables. Studies show that consuming foods that have higher fat and cholesterol content can increase the levels of testosterone in your body.

Avocados and olives provide good fats needed for testosterone production. Olive oil helps Leydig cells absorb cholesterol better. Meat ranging from beef goat or chicken helps create muscles by providing proteins. The more muscle tissue you have, the higher your testosterone level.

The following are more diet suggestions to increase testosterone.
• Eating fruits and vegetables
• Replacing unhealthy snacks with healthier foods
• Consume less caffeinated beverages
• Limit intake of alcohol

2. Getting Enough Sleep

High quality sleep is essential for testosterone levels. The ideal amount of sleep differs from one person to another. One study showed that sleeping for 5 hours or less reduces testosterone levels. Another study showed that an increase in the amount of sleep increases the testosterone levels significantly.

Research shows that 7-10 hours of sleep per night is optimal for healthy testosterone levels. The body produces testosterone while you are sleeping. Sleep disturbances like nightmares and insomnia may affect the quality of sleep. Having quiet and sufficient sleep ensures testosterone production continues without interference.

Lack of quality sleep raises cortisol levels. This is a hormone that lowers testosterone levels. Digital and LED screens transmit blue light to your eyes. You can improve the quality of your sleep by reducing blue light exposure.

3. Avoid Stress

Long term stress increases the levels of cortisol hormone. Increased levels of cortisol hormones lower the levels of testosterone. As one hormone goes up, the other one comes down.

For ideal testosterone levels, avoid thinking about stressful situations. High cortisol levels enable your body to store fat. This excess body fat lowers your testosterone levels. Having a healthier lifestyle helps you reduce stress. The following are ways to combat stressful periods:
• Doing yoga
• Exercise
• Consult a counselor
• Taking deep breaths

Having a balanced lifestyle, laughter, and good sleep will help you reduce stress and improve your general health and testosterone levels.

4. Exercising

Exercising is one of the best ways to prevent lifestyle-related diseases. Regular exercise will boost your testosterone levels. Any form of physical activity will increase your testosterone production. Muscles require testosterone to form. Doing exercise that involves your muscles groups preserve testosterone levels.

Study shows that people who work out regularly have higher testosterone levels. Weight lifting is the best type of work out to increase testosterone levels. Studies show that higher volume workouts increase your testosterone levels. These workouts may include:
• Bench press
• Squats
• Deadlifts
• Shoulder press

High-intensity interval training (HIIT) is also useful to boost your testosterone levels. These are short, intense exercise followed by less intense periods. HIIT will also improve your rate of fat metabolism.

You should not overwork your body while you are exercising. Ensure that you give yourself enough time to rest and recover the lost energy. Excessive training can also decrease your levels of testosterone significantly.

Research shows that people who are considered obese can have an increased level of testosterone when they exercise. This is because they will likely lose more fat. Testosterone levels are usually highest in the morning. You should work out more in the morning.

5. Get Enough Vitamin D

Vitamin D is one of the most popular vitamins. Vitamin D is found in foods such as mushrooms and fish. Most people have low levels of vitamin D. Vitamin D has many health benefits. It also boosts testosterone levels. Getting regular sunlight exposure every day can increase your testosterone levels. You can also eat foods fortified with vitamin D like green vegetables and dairy products.

There are vitamin D supplements like D3 can also be used. These can be effective in areas with little sunshine exposure. Consuming a dose of D3 every day will boost your testosterone levels significantly.

Older adults naturally have lower levels of testosterone. Vitamin D combined with calcium, significantly optimize testosterone levels in older people.

6. Taking natural testosterone supplements.

There are natural supplements available for testosterone replacement. These supplements may help increase testosterone levels. However, you should consult your doctor before taking these supplements.

Ashwagandha herb is a natural testosterone booster. This herb is an adaptogen meaning that it can be used to relieve body stress. Ashwagandha can also lower your cortisol levels. Study shows that men who use this herb have increased testosterone levels.

Ginger extract can also increase testosterone levels. This herb has a pleasant taste. Ginger has a variety of other health benefits.

Dehydroepiandrosterone (DHEA) hormone is produced in the adrenal glands. This hormone is a natural booster of testosterone hormone. When combined with exercise, DHEA supplements boost testosterone hormones.

Fenugreek herb was traditionally used as alternative medicine in treating diseases. It has numerous health benefits since it contains high magnesium, iron, and fiber content. Studies have shown that fenugreek supplements boost levels of testosterone in men.

Magnesium improves muscle function, while zinc improves semen quality. These two supplements will increase your testosterone levels. You should avoid soy intake. Soy increases your estrogen and lowers your testosterone levels.

7. Avoid products with estrogen-like compounds

Living a healthy life is vital in regulating testosterone levels and hormones. Xenoestrogen hormone is a chemical that emulates estrogen in your body. This chemical factor affects your hormone levels.

Estrogen is a sex hormone mainly found in women. Estrogen in men reduces the levels of testosterone. Some types of plastics contain elements resembling estrogen hormones. High exposure to these chemicals will affect your estrogen levels.

Food cans that contain bisphenol A or just BPA can reduce the testosterone levels. You should avoid exposure to pesticides and gasoline as they contain xenoestrogen. Ensure the wash your inorganic foods before eating. Drinking milk from cows that have been injected with hormones boosters can lower your testosterone levels.

Your sex life also affects your testosterone levels. Research shows, men who frequently have sex have higher levels of testosterone hormones than those who practice it less often.

Drugs can also affect your testosterone levels. Whether for medical or recreational use, drugs can reduce your testosterone levels. Research shows that individuals who abuse are more likely to have reduced levels of testosterone.

8. Take cold showers

Testosterone is produced in the testicles. Testicles are located in the scrotum. The scrotum hangs outside the body for optimal temperatures to produce sperms and hormones. Cold showers reduce the temperature in the scrotum enabling the testicles to produce testosterone at a higher capacity.

9.  Avoid excessive consumption of alcohol and smoking

Excessive drinking may affect testosterone production. Alcohol can increase cortisol levels, which in turn, lower testosterone levels. Alcohol can also enhance the conversion of testosterone into estrogen. Consumption of alcohol leads to the release of endorphins. This chemical inhibits the production of testosterone in your body.

Cotinine and nicotine reduce testosterone production. As a man grows old, testosterone levels naturally decrease. Low levels of testosterone pose a health risk. It can cause obesity and premature death. Testosterone levels should be kept at a balance. High levels of testosterone can also result in health problems.

Men should take the necessary steps to optimize their levels of testosterone. You should check whether you have any underlying health problems. You should ensure that your body glands are working correctly. Testosterone replacement therapy can be used to treat or replace defective organs.

A great deal of self-discipline is required to achieve optimal health. This will give you a productive and long life. When you lead a healthy lifestyle, you can maintain high testosterone levels even at old age.