In case you didn’t know, testosterone is the main male sex hormone. However, women have a bit of that. Actually, this steroid hormone is found in the ovaries of women and the testicles of men. Plus, your adrenal glands make a little bit of it, too. You should have optimal levels of this hormone throughout adulthood and old age. They are important for sexual function, body composition, disease risk, and overall health. Let’s talk about some proven ways to increase your testosterone levels naturally.
1. Daily exercise
First of all, if you exercise regularly, it can help you prevent many lifestyle-related diseases. Plus, it can give your testosterone a boost. According to a study, people who exercise regularly experience better sexual performance. Similarly, in older adults, it can increase your fitness levels and reaction time.
Weight lifting is an ideal type of exercise to increase testosterone levels in the short and long term. Also, high intensity exercises can be quite effective. If you take creatine monohydrate and caffeine in supplement form, you may experience even better results.
2. Eat proteins, carbohydrates and fats
The foods you eat have a huge impact on your hormone levels. Therefore, you need to consider your long-term calorie intake and set your diet accordingly. But if you overeat or diet constantly, you can mess with your hormone levels.
So what you need to do is eat a moderate amount of protein to lose weight. Carbohydrate intake should also be on a limit as it can balance hormone levels. In addition, fat intake also plays an important role.
3. Minimizes cortisol and stress levels
According to many research studies, long-term stress can increase levels of cortisol, a stress hormone. If you have too much stress, it can have a negative impact on your testosterone levels. When under stress, you gain a lot of weight and store body fat around different organs in your body. Therefore, you should do everything you can to manage your stress.
4. Take vitamin D supplements or get some sun
Vitamin D offers many health benefits. And it can also work as a natural hormonal booster. According to statistics, nearly 50% of the US population does not get enough of this vitamin. A research study found that daily consumption of vitamin D3 (3000 IU) can increase your hormone level by about 25%.
Another alternative is to get a few minutes of sun exposure, especially before noon.
5. Get enough sleep
If you want to stay healthy, getting enough sleep is of utmost importance to you. The reason is that lack of sleep can negatively affect your hormone levels. According to one study, sleeping just 5 hours a night can lower testosterone levels by 15%.
In short, this was a description of 5 natural ways to increase testosterone levels naturally. I hope this helps.