How To Boost Testosterone Naturally || 6 Ways to boost Testosterone Naturally

   6 Ways to Boost Testosterone Naturally

                     

INTRODUCTION

                                 Testosterone is a male dominant hormone that is responsible for the growth of muscle mass. It is responsible for the hair growth of your body. It improves sex drive, bone density, and strength. Our body produces testosterone naturally, but because of poor lifestyles, low testosterone levels in males are a common problem. Because due to which they find it difficult to build muscles. They start to lose out hair at a very early age and many often problems. Some people inject testosterone in the form of drugs.

                 Once we start injecting testosterone our body stops producing testosterone naturally. This is not an ideal condition and has a lot of side effects.

So today, I'm going to share with you 6 ways by which you can boost your testosterone naturally.

1.Diet and Nutrition

                                              The foods that we eat impact our hormones in positive or negative ways, one should maintain a balanced diet. Specifically talking about testosterone, there are three ingredients that must be in your diet on daily basis. These are Zinc, Vitamin D, and Fats.   The Foods which are rich in Zinc are Spinach, Kidney Beans, Flax-seeds, Garlic, Peanuts, Eggs, Brown rice, etc.

             Talking about Vitamin D, the best natural source available to us is Sunlight. So one can sit in sunlight for 15-20 minutes on a daily basis. The Foods rich in vitamin D are:-

• EGG
• TUNA  
• Salmon
• milk                        

           Fats, especially saturated fat, are very helpful in boosting testosterone levels. One should keep in mind that the daily intake of saturated fat is not more than 20g/day.

          Some of the food which is rich in saturated fats are Egg Yolks, Chicken, Coconut, Paneer and other dairy products. If you include these foods in your diet, you will see that your testosterone levels will start increasing.

2. Exercise

                 The right type of exercise can have a dramatic effect on the production of testosterone. Especially weight training, when done even 3 to 4 times a week can boost your testosterone levels considerably. Studies have suggested, the higher the intensity of the workout is, the greater will the response of testosterone.

                  So doing the short workouts of not more than 45 minutes to 1 hour with the least amount of rest in between is very beneficial. Also do not miss a leg day, legs have the biggest muscles in our body, and training them on a regular basis can boost your testosterone levels substantially. So weight training or any form of resistance training is one of the best ways to increase the production of testosterone.

3.Sleep

               When it comes to sleep, it is always about quality and not quantity. When you wake up in the morning from a sound sleep, your test levels are at peak, slowly they drop by the evening. So, I would suggest you have a sound sleep for about 7 to 8 hours.

     

                In order to have a deep sleep, you can do two things, one is that you maintain sleep timings, Other is that you stay away from the phone, laptop and electronic gadgets half an hour before sleep. It will help you sleep very easily and you will have a sound sleep. This will boost your testosterone levels rapidly.

4.Reduce Stress   

             When we are stressed out, our body produces a hormone called cortisol.

cortisol is inversely proportional to testosterone

                  The higher the level of cortisol in the body, the lower will be the testosterone. Apart from this, there are many disadvantages of having a high-level cortisol level in the body such as Disturbed sleep, Unhealthy food Cravings, Increased body fat, Weak immune system, etc. So one should make an effort to reduce the stress levels.

                      You can work out, meditate or the best way is to spend some time doing something that you really love.

5.Things To Avoid

                          

                 Now, there are 3 things that you should avoid or keep in moderation when it comes to boosting testosterone. These are Alcohol, Tobacco, and Processed Sugar. All three affect the body in such a way it starts producing less amount of testosterone.

 

6. Lose Weight

               If you are overweight, shedding a little weight can increase your testosterone levels. According to studies, overweight men are more likely to have low testosterone levels. So if you follow the points that we have already discussed, you will be able to optimize your body weight.

                  So, these were some of the best and the most effective ways to boost your testosterone naturally. I hope it found you helpful, well if you did, please comment your thoughts below and share your good wishes. Thank you😃

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