If you didn’t know testosterone is the main male sex hormone. Women do however have some testosterone. This steroid hormone can be found in both men’s and women’s testicles. Your adrenal glands also produce a small amount of this hormone. This hormone must be present in your adulthood and old age. They are essential for your overall health, sexual function, and body composition. Let’s look at some natural ways to increase your testosterone levels.
1. Exercise Daily
It can help you avoid many lifestyle-related diseases. It can also increase your testosterone. A study found that people who exercise regularly have better sexual performance. Exercise can also improve reaction time and fitness in older people.
For testosterone levels to rise over the long- and short-term, weight lifting is a great exercise. High-intensity exercise may also prove to be effective. You can get even more results if you take creatine monohydrate or caffeine as supplements.
2. Consume Protein, Carbs, & Fat
Hormone levels are affected by the foods you eat. You must take into account your long-term calorie intake and adjust your diet accordingly. You can also disrupt hormone levels if you eat too much or follow a strict diet.
To lose weight, eat moderate amounts of protein. Your carbohydrate intake should be limited as it can affect your hormone levels. Fat intake is also important.
3. Reduce Stress and Cortisol Levels
Many studies have shown that long-term stress can increase cortisol, a stress hormone. Stress can have a negative effect on testosterone levels if you are under too much stress. Stress can cause you to gain weight and place body fat around your organs. You should do your best to manage your stress.
4. Vitamin D supplements or sun exposure are recommended.
Vitamin D has many health benefits. Vitamin D can also be used to boost hormone levels. Statistics show that almost half of Americans don’t get enough vitamin D3. Research shows that vitamin D3 (3,000IU) can boost hormone levels by 25%.
You can also get some sun exposure, particularly before noon.
5. Get plenty of sleep
Sleeping well is essential if you want to be healthy. Lack of sleep can negatively affect your hormone levels. A study found that getting just 5 hours sleep per night can reduce testosterone levels by 15%.
This was the summary of five natural ways to increase testosterone levels naturally. We hope you find this helpful.
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