Lifestyle modifications that include taking sufficient sleep and following an exercise routine, increases testosterone production.
Testosterone is a hormone secreted in the body that plays an important role in the muscle building process. Although, it is produced in both sexes, it is dominantly found in men, hence it is also referred as male sex hormone. Its presence in normal amounts is very essential for proper growth of sex organs. Low testosterone production leads to decreased sex drive, loss of muscle mass and reduced bone strength.
How to Boost Testosterone Naturally
Following testosterone therapy does not mean pushing steroids down the throat. Synthetically prepared steroids have their own side effects, so taking them to increase testosterone would not be a wise decision. There are plenty of options to increase testosterone naturally, some of them are explained below:
Have a Good Night’s Sleep
Long uninterrupted sleep can play a major role to boost testosterone levels naturally. In today’s hectic lifestyle, people are often deprived of sufficient amount of sleep. Poor quality sleep is one of the primary reasons behind depleting energy level. So doctors often advice to have adequate sleep daily, to improve testosterone levels naturally. At least 7-8 hours of sleep everyday is essential to restore normal testosterone levels. Increasing sleep efficiency can work wonders to stimulate testosterone production.
Modification in diet is yet another way to increase testosterone levels. Eating foods that boost testosterone is the key to raise hormone levels. Following are the foodstuffs
- Seafood that includes oysters, salmon
- Meat that includes lean beef and chicken
- Fruits like banana, figs and avocados
- Protein rich foodstuffs like almonds
- Vegetables like asparagus, broccoli, brussels sprouts, beans and cabbage
- Foods rich in insoluble fiber, such as brown rice
- Eggs and cottage cheese
Certain foodstuffs and beverages can hinder testosterone production and so have to be avoided. Alcoholic drinks as well as fried stuff can have a negative impact on testosterone levels, and so excluding them from the diet is a must.
Exercise can also contribute to increase testosterone levels. So, besides following a specific diet and taking good amount of sleep, incorporating an exercise routine is equally important to ensure elevated testosterone levels. However, cardiovascular exercises like running or jogging are less effective, when it comes to increasing testosterone production. One has to concentrate more on weightlifting exercises to increase testosterone. Following are the weight-bearing exercises:
- Bench Press
- Dead Lifts
- Chin Ups
Certain supplements made from herbs can also act as natural testosterone boosters. Studies show that garlic supplements can also benefit to raise testosterone levels naturally. Many people also prefer Avena Sativa, a kind of cereal grain to increase libido and testosterone. Avena Sativa available as dietary supplements are popular libido enhancers. Tongat Ali (Eurycoma longifolia) is yet another herb that can improve sex life as well as boost testosterone production. Tongat Ali supplements that are available in variable strengths, stimulate the body to release testosterone, thus helping to alleviate symptoms associated with low testosterone levels.
How do Natural Testosterone Boosters Work
Inadequate sleep is often responsible for excess production of cortisol, a hormone that is released into the body at times of stress. High cortisol levels typically causes the body to lower testosterone production. Sleep deprivation can further decrease testosterone production and increases cortisol levels. However, with adequate sleep and reduced stress levels, one can certainly expect a rise in testosterone production.
The aforementioned foods contain essential vitamins and minerals such as potassium, zinc, vitamin E, vitamin B6 and B12 that help to increase testosterone production. So, people who are facing bothersome symptoms of decreased testosterone levels should, without fail include these foods in their diet. On the other hand, the above mentioned exercises performed with high intensity, put lot of stress on the muscles. The high intensity workout of 35-40 minutes prompts the body to release testosterone in greater amounts in order to repair damaged muscle tissue.
On the whole, the aforementioned natural remedies, provide a safe way to overcome health issues associated with low testosterone production. However, before taking any herbal supplements, consulting with a qualified doctor is necessary. These natural testosterone supplements are effective only when they are taken in the right dosage. Therefore, it’s recommended to talk to a doctor before using these supplements for increasing testosterone production.