There are many ways through which a person can increase the level of testosterone hormone inside their body. Testosterone is a hormone which is produced in both males and females and provides the masculinity to the body.
As the person ages, their body becomes weak and the hormone-secreting glands eventually stop secreting the hormones which are used to keep the body in perfect shape and well-toned. When the body becomes old, it stops secreting all these hormones and hence the body becomes weak and due to the absence of testosterone hormone inside the body, the person can suffer from various symptoms like bone loss, mood swings, and sexual dysfunction. Here are ways you can boost your testosterone!
Get more sleep
Lack of sleep can negatively affect the hormone and chemical levels, including testosterone, that the body needs to perform properly. One study from Chicago University found that testosterone levels may drop in men who are not getting enough sleep.
Ten healthy men around the age of 24 spent 1 week at home sleeping 8 hours a night and spent the next 11 nights in a laboratory. They slept for 3 days for 10 hours per night, followed by 8 nights of limited sleep when they only slept for 5 hours. During the last night they slept for 10 hours, as well as during the sleep-restricted session, doctors checked their blood every 15 to 30 minutes.
Researchers found that daytime testosterone levels decreased by up to 15 percent after just 1 week of restricted sleep. In comparison, testosterone falls from just 1 to 2 percent per year in normal aging. Making sleep a priority may help maintain levels of testosterone. People must aim at sleeping every night for at least 7 to 8 hours. Anyone who has trouble regularly getting good quality sleep should talk to their doctor.
Exercise
A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they have.
Another study suggested that to boost testosterone levels, rising exercise was more effective than weight loss. The more muscle you have, the higher your testosterone levels.
Lifting heavier weights is the best form of exercise to boost testosterone. As muscle mass increases, it will trigger the body to produce more testosterone. Perform two sets of three to five reps at 95 percent of your maximum effort, targeting larger muscle groups, like the quadriceps, hamstrings, back, and chest. But don’t ignore smaller muscle groups, like the biceps, calves and shoulders: Strengthening your entire body helps prevent injury and speeds up your metabolism.
But, not overdoing it is a good idea, because higher levels of exercise can cause low testosterone.
Use Vitamins and supplements
DHEA is a hormone that supports testosterone production and other hormones that affect the makeup of the body. As a person grows older, levels of DHEA fall, as do levels of testosterone. One experiment included offering a group of older men DHEA supplements. The researchers found that in the structure of the skin, the supplements had significant positive effects.
Magnesium supplementation helps to stabilize testosterone levels if a deficiency is the cause of the decrease. Zinc Is one of 24 micronutrients that the body needs to survive and is very essential for the enzyme, hormone and immune system work.
Vitamin D3 is a fat-soluble vitamin in the small intestine that promotes calcium absorption. You may know vitamin D as' the sunshine hormone' because when you catch rays, your body makes it, but testosterone is also known to boost. Consider a 2011 study of 0f 165 non-diabetic volunteers, which found that vitamin D ' significantly' increased total, bioactive and free testosterone after a year of supplementation–by nearly 25%.
A 2006 study found that four weeks of oral zinc supplementation helped stressed wrestlers improve their diminished testosterone, and their athletic performance appeared to be improved. I recommend checking out Test RX which I've used a few times and has delivered phenomenal results every time. It's got all the natural ingredients that are scientifically back to help raise testosterone, Make sure to check it out.
Reduce Stress
Long-term or constant stress is dangerous and can lead to many body issues. Stress elevates the hormone cortisol which regulates a variety of processes, including immune response and metabolism.
Some evidence suggests that men with low levels of testosterone are likely to experience a lack of focus, irritability, and depression. Chronic stress raises the levels of cortisol that block the central pathways of the hormone. It suppresses the release of reproductive hormones, including testosterone. Stress has also been shown to block testosterone from having an effect on your body.
Avoid Drugs and Alcohol!!
Drug and alcohol abuse was linked to lower testosterone levels.
Alcohol use affects the glands and hormones involved in male reproductive health, according to the National Institute of Alcohol Abuse and Alcoholism.
Therefore, due to the effects, it has on the body, alcohol can cause low levels of testosterone, including hormonal reactions and cell damage. Believe it or not, the hops in most types of beer have estrogen-like properties and can adversely affect testosterone. In fact, the estrogenic properties in hops are so strong that they are currently being studied as a treatment for hot flashes in menopausal women. This is another reason to avoid having a beer belly!
The Takeaway
Testosterone typically decreases with age, but due to medical conditions or drugs, levels may also be small. Anyone with low testosterone symptoms should talk to a doctor.
Some foods can promote the body to produce more testosterone, including oysters, leafy greens, fatty fish, and olive oil. It may be essential for foods containing zinc, vitamin D, and magnesium. Through adopting a balanced diet and a healthy lifestyle, a person should ensure that they receive the right nutrients.
It can also help boost low testosterone by exercising and reducing stress. Some people need a variety of strategies to see results. If you need help developing a workout & nutrition plan to increase testosterone, don't hesitate to reach me!