Testosterone is a hormone that both men and women produce. It plays a decisive role in developing male characteristics in the womb and a variety of other functions – including building muscle and bone density.
Good testosterone levels prevent osteoporosis later in life. It regulates moods and promotes sexual desire. In men, testosterone levels usually peak between 20-30 years old and gradually decline.
There are numerous natural ways to boost testosterone without relying on medication or supplements. Continue reading the article to know more about that.
Get Enough Sleep
Getting enough sleep is essential for overall health and well-being. In addition to supporting other functions throughout your body, it’s essential for proper hormone production. The amount of sleep one needs depends on their age:
- Infants (0–3 months): 14–17 hours per 24 hours
- Children (4–12 months): 12–15 hours per 24 hours
- Children (1–2 years): 11–14 hours per 24 hours
- Preschoolers (3–5 years): 10–13 hours per 24 hours
- School-age children (6–13 years): 9–11 hours per 24 hours
Adults require 7-8 hours of sleep each night; however, some people may be able to get that or less, while others need more to function properly during the day.
Follow a Nutritious Diet
To boost testosterone levels, one needs to follow a nutritious diet. The body produces testosterone in the testicles and ovaries. Therefore, a healthy diet is essential for maintaining adequate levels of this hormone.
A well-balanced diet should include the following –
- Protein from fish, eggs, poultry, and lean cuts of red meat (e.g., steak). Aim for one gram per pound of body weight every day.
- Eat vegetables rich in vitamins A and C and antioxidants that will help boost your immune system.
Exercising is one of the easiest ways to boost your testosterone levels. It helps you lose weight, burn fat and stay fit. It also helps to boost your energy levels and keeps you motivated to continue your workouts.
Mixing cardio with strength training can help you boost testosterone levels significantly. Combining both types of exercise will help improve your muscle mass, which boosts testosterone production in men.
Reduce Stress Levels
We know that stress can cause weight gain and fatigue, which are known to lower testosterone levels in both men and women. But it also has other effects on the body that inhibit testosterone production:
In men, stress can suppress the production of luteinizing hormone (LH), which is essential for testicular function and sperm development.
Address Underlying Medical Conditions
While you may boost testosterone levels by eating more protein and losing weight, some underlying medical conditions can cause low energy and drop your T levels.
If you’re feeling sluggish, you must get your thyroid checked out. A low T- level can also be a symptom of diabetes. If you have diabetes, make sure that your diet is balanced. Exercising regularly will keep your body healthy and your T-levels high.
Look for natural ways to boost testosterone instead of opting for medicines and supplements. Testosterone is one of those crucial components that help keep your body healthy and your mind happy by boosting physical performance and moodiness levels.