One of the main questions that men ask is how they can increase the production of testosterone. The answer to this question is quite complex and detailed. Increasing testosterone naturally will require you to change some aspects of your lifestyle. This can be difficult, and you may need some guidance. However, there are some things that you can do to increase testosterone in your body.
As a man, when the production of testosterone decreases, you can have some issues like gloomy moods, reduced urge for sex, erectile dysfunction, and increased risk for heart disease. Unfortunately, many men experience a slow decline in testosterone once they hit about 30 years. When you have a higher testosterone level, it makes you feel much better and have more energy. If you are looking for ways to increase testosterone levels naturally, here are some tips to help you.
1) Take Testosterone Booster
Some studies have proved that taking testosterone boosters can help men increase their testosterone levels naturally. Go for T-boosters that contain plenty of zinc minerals as it significantly contributes to the production of testosterone in men. However, you need to be more careful when buying these supplements.
Today, there are many t-booster variants in the market. Hence, do your research well when buying these supplements. Ensure that you get the supplements that have been tested first by experts. These experts review the boosters based on ingredients, dosage, price, customer review, and guarantee.
2) Control Stress
Stress is one of the things that kill people more quietly than anything else does. Most individuals are not aware that they are stressed, and they remain unaware until it is too late. When you are sad or anxious, your body produces a stress hormone known as cortisol. This hormone is a testosterone killer, and these two hormones are connected so that when cortisol is high, testosterone production is low, and vice versa.
Therefore, when you are feeling some stress, find somewhere where you can unwind, be with people who make you happy, or do something you enjoy doing. The main aim here is to try to surround yourself with positive energy. Apart from stress affecting the production of your testosterone, it also ruins your general health.
3) Eat Healthily
It is obvious that if you eat unhealthily, then you will be unhealthy. The kind of food you eat has a major role in testosterone and other hormone levels. A balanced diet is essential to giving your endocrine system a boost in the production of testosterone. Ensure that your diet contains lean meats, complex carbohydrates, and unsaturated fats.
You can get unsaturated fats from plant foods like avocados, olive oil, and nuts. Lean meats consist of meat with lower fat like fish, chicken, or venison. You can get complex carbohydrates from vegetables, dairy, fruits, legumes, and grains. Avoid eating sugary things such as candy, sodas among other things. Eating a meal with all the above will help your T-levels remain optimal.
4) Get Enough Sleep
If you want to maintain a high testosterone level, get 7+ hours of quality sleep per night. You may not be aware that when you sleep, your entire body does not sleep with you. Many parts of your body are more active while you sleep, and this also applies to many hormones produced during throughout the night.
Therefore, this means that less sleep equals poor production of certain hormones, leading to imbalance and health problems. That is why you are discouraged from taking your smartphones, tablets, and PCs with you on your bed. Instead, you are advised to switch them off an hour before you sleep to allow your brain to “know” it is nighttime. The light from these gadgets will confuse your brain and stop you from getting that quality sleep.
5) High-Intensive Exercise
This is one of the most natural and best ways to help you boost T-levels in your body. Based on some studies, intermittent fasting and short, intense workout can be the main causes of lower T-level production. Therefore, as a man, rather than opting for moderate workout plans or aerobics, go for high-intensity exercise. Sprints, lifting weights, brisk jogging, and HIIT (high-intensity interval training) are good examples of workouts that can help prevent testosterone decline in men.
These are the best tips that can help you naturally boost the production of testosterone in your body. However, if you have any health issues tied to testosterone deficiency, talk to a doctor and share your problems with him.