Testosterone is a hormone that is necessary for multiple healthy functions in your body. From healthy sex drive to sperm health, from muscle development to fat loss – testosterone is an essential hormone for all these aspects. When a child steps into puberty, he goes through changes like body and face hair growth, voice changes, muscle development etc. Thanks to this hormone. Healthy T-level can also reduce the risks of various diseases. However, if you are feeling less energetic or having low sex drive lately or if you are gaining significant amount of fats in recent weeks then your T-level is low and these are the 10 proven ways you should follow to boost testosterone naturally.
Involve in Physical Exercise & Weightlifting
Involving yourself in exercises and weightlifting is one of the best ways to boost testosterone naturally. Resistance training like weightlifting is not only an amazing way to increase testosterone level but also a great way to build muscle and lose fat in your body that can lead to greater stamina, strength and confidence. Moreover, weightlifting can also save you from numerous diseases from diabetes to chronic heart diseases.
If we look into some details then we will notice that it is also important what type of resistance training we are involving our body into. For example, compound movements like Deadlift, Barbell Squat, Bench Press, Overhead Barbell Shoulder Press etc. are the best for boosting testosterone in the body but isolation movements are pretty good too. So, it doesn’t matter much as long as you involve yourself in weightlifting in the gym for at least 4 days per week.
High-Intensity Interval Training (HIIT) can also help to increase decent amount of testosterone but unfortunately, cardio exercises are not that useful for this purpose. That’s why, we mentioned “weightlifting”.
Consume Optimum Amount of Protein & Healthy Fats
A healthy diet plan with optimum amount of high-quality protein and healthy fats is another excellent way to boost testosterone naturally in your body. Consuming enough protein will not only help you to boost testosterone in your body but also help in fat loss and maintain good muscle mass.
Best Read: 5 Best Protein Sources You Need Most for Muscle-building!
And healthy fats? Well, they support the balance of the good hormones and bad hormones in our body so they can also control the testosterone levels and help to maintain the quality and quantity. For these reasons, a clean diet with proper amount of protein and healthy fats like Omega-3 fatty acids is essential if you want to increase your testosterone levels naturally as soon as possible.
Also Read: 10 Highest Omega-3 Foods That You Shouldn’t Avoid!
Get Quality Sleep at Night
Should we need to emphasize on the fact that how much important a good sleep is! A plentiful quality sleep at night is the best way for your body to recover from the daily wear and tear. As much as you pay attention to your diet and training in gym, you should give the same importance to your sleep because that’s when your body recharges. And, that is the time when the most important hormones of our body are produced such as Human Growth Hormone (HGH) and obviously, testosterone.
Various researches over the last decade have proved that lack of sleep at night leads to low testosterone in the body. For example, if you sleep 5 hours at night, your testosterone level will be 10%-15% lower than normal. So, it is better to have a good night’s sleep of 7 to 9 hours (as recommended for the adults. However, ideal duration of sleep totally varies from person to person). A good sleep will not only boost testosterone naturally but also keep you energetic and fresh throughout the day with less stress.
Reduce Your Stress Level!
Do you feel stressed after coming from work everyday? Then, you have to control your stress level because stress can harm the production of testosterone by elevating the level of cortisol hormone which is also called stress hormone.
Actually, in most cases, it happens like a seesaw: when cortisol goes up, testosterone goes down or vice versa. That is why, you need to keep in-check your stress hormone so that the natural production of testosterone can’t get hampered. Getting enough quality sleep at night, staying active, consuming clean and healthy diet, practising some stress-reliever methods can be beneficial.
Eat Testosterone Booster Foods!
Eating foods that take care of your sexual health as well as boost testosterone naturally in your body is very crucial if you want to keep a healthy amount of testosterone level in your body. Foods like ginger, grapes, meat and sea fishes, dairy products, leafy greens are the best ones when it comes to boost testosterone naturally.
Include few of these foods in your daily diet to see the improvement in your T-level and sexual health. If you want to take a detailed look at all the best foods that can help to increase testosterone naturally then read the article in the below link.
Also Read: 10 Best Testosterone Booster Foods to Increase Testosterone!
Prioritise Vitamin D Intake More!
Along with keeping your bones and joints strong and healthy, Vitamin D also helps to boost testosterone naturally in your body. Moreover, it can also help to improve erectile dysfunction thanks to a study held in 2017. That study shows how taking Vitamin D supplement helps many people in boosting their T-level.
That is why, if you are not taking care of your daily Vitamin D intake, this is the time you should prioritise it more than others. Exposing your body to the sunlight for a few minutes should be enough or you can focus on eating foods like fortified dairy products or sea fishes to fulfil your daily Vitamin D requirements. If you want to take a detailed look at what foods you need or what you should do to get more Vitamin D then read this article in the below link.
Also Read: Top 10 Vitamin D Foods: Boost Your Daily Dose!
Limit Your Alcohol Consumption
Alcohol consumption is always unhealthy in many ways if you consume heavily and in this case, it is also not an exception as excessive alcohol consumption can harm the natural testosterone production in your body. Moreover, drinking alcoholic beverages can also hamper the healthy testicular function. It can even lead to testicular atrophy!
If you want to avoid all these troubles and boost testosterone naturally in your body then you should also limit your alcohol consumption in moderation.
Include Minerals like Zinc & Magnesium in Your Diet!
Just like Vitamin D, certain minerals can also boost testosterone naturally if you eat them in optimum amount but if you don’t, it can also lowers your T-level. Zinc and Magnesium are two of them. Both of these minerals are very important for our overall health as well as for maintaining the healthy T-level in your body.
Consuming seeds and nuts, legumes, leafy greens, sea fishes are great to fulfil your daily needs of both these two crucial minerals. If you want to get into details about the best foods for Zinc then read this article below.
Don’t Miss: 10 Best Sources of Zinc to Boost Your Health!
Avoid Certain Chemicals
Chemicals like Bisphenol-A (BPA) and Parabens are industrial chemicals that not only harms the human body by increasing the risk of cardiovascular and metabolic diseases but also affects the reproductive function by lowering your testosterone level. That is why, if you want to keep your natural testosterone production in check, you should not expose yourself much to this harmful estrogen-like chemicals. These chemicals are found in some types of plastics.
Supplementation is the Final Option!
If changing your lifestyle and following all these abovementioned methods don’t work for your body then you need to get bigger boost from outside so that your body can produce testosterone naturally as it should. Consuming testosterone supplements should be the final natural option if no other method works for you.
Along with testosterone supplements, herbal supplements of Ashwagandha and ginger can also be helpful to boost testosterone naturally in your body. But above all, before taking supplements, you must seek to the doctor’s advice for any risk factors regarding it or if you have any underlying disease in your body that can be badly affected by supplementation. That is why, you should not take any supplement without asking to your doctor.
Conclusion
Therefore, these are the 10 proven ways to boost testosterone naturally in your body. If you follow all these healthy lifestyle habits that we have discussed, they can help you to improve your T-level easily with a week! A natural production of testosterone will help you immensely by providing you high sex drive, more energy, better muscle growth & less chance of obesity and protection from various diseases. Even for women, testosterone is a vital hormone and should not be ignored it by thinking it is a “male” hormone because it can also regulate the fertility in female body. Hope you have found this article about 10 proven methods to boost testosterone naturally helpful enough. If it is really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.