By Shalini M
In case you don’t know, testosterone is the primary male sex hormone. However, women do have a little bit of it. Actually, this steroid hormone is located in women’s ovaries and men’s testicles. Besides, your adrenal glands also make a little bit of it. You must have optimal levels of this hormone during your adulthood as well as old age. They are important for sexual function, body composition, disease risk, and overall health. Let’s talk about a few proven ways of boost your testosterone levels naturally.
1. Exercise Daily
First of all, if you exercise regularly, it can help you prevent a lot of lifestyle-related diseases. Plus, it can give a boost to your testosterone. According to a study, people who exercise on a regular basis experience better sexual performance. Similarly, in older adults, it can boost their fitness levels and reaction time.
Weight lifting is an ideal type of exercise for boosting testosterone levels over the short- and long-term. Besides, high-intensity exercises may be quite effective. If you take creatine monohydrate and caffeine in the form of supplements, you can experience even better results.
2. Eat Protein, Carbs, and Fat
The foods you eat make a great impact on your hormone levels. So, you must consider your long-term intake of calories and set your diet accordingly. But if you overeat or go on a diet constantly, it may disrupt your hormone levels.
So, what you need to do is eat a moderate amount of protein in order to lose weight. Carbohydrate intake should also be at a limit as it can balance your hormone levels. Besides, fat intake also plays an important role.
3. Minimize Cortisol and Stress Levels
According to many research studies, long-term stress may boost your cortisol levels, a stress hormone. If you have too much stress, it may have a negative impact on your testosterone levels. When you are under stress, you gain a lot of weight and store body fat around different organs of your body. So, you should try your best to gain control over your stress.
4. Take Vitamin D Supplements or Get Some Sun
Vitamin D offers a lot of health benefits. And it can work as a natural hormone booster as well. According to statistics, almost 50% of the US population doesn’t get enough of this vitamin. A research study found that daily consumption of vitamin D3 (3,000 IU) may boost your hormone level by about 25%.
Another alternative is to get a few minutes of exposure to the sun, especially before midday.
5. Get Plenty of Sleep
If you want to stay healthy, getting plenty of sleep is of paramount importance for you. The reason is that lack of sleep may negatively impact your hormone levels. According to a study, getting only 5 hours of sleep per night may reduce your testosterone levels by 15%.
In short, this was a description of 5 natural ways of boosting testosterone levels in a natural manner. Hope this helps.