Testosterone is the hormone that is present both in men as well as in women. In male humans, testosterone plays a vital role in increased strength, bone mass, and hair growth in the body. Testosterone also plays a vital role in health, fitness, and sex drive.
Testosterone levels are highest during adulthood, but then drop as you age.
The deficiency of testosterone may cause problems such as low libido, erectile dysfunction, infertility, decreased energy, weight gain, and depression. If these symptoms sound familiar, you should consider boosting your testosterone levels naturally.
In today’s blog, I will be discussing 6 proven ways to stimulate the testosterone level naturally.
How to stimulate the testosterone level in males naturally.
1. Quit the intake of alcohol.
Alcohol can cause a decrease in your testosterone levels. In fact, men who drink alcohol on a regular basis have lower testosterone levels than those who don’t drink at all.
Alcohol has been shown to decrease the level of testosterone by up to 70 percent. Alcohol also decreases your muscle mass which can lead to low self-esteem and depression. Alcohol abuse can also lead to liver damage and other serious health issues such as high blood pressure, heart disease, and stroke. But the good news is that quitting the Intake of alcohol Stimulates testosterone production naturally
2. Get yourself indulged in Regular workouts.
Testosterone levels can be boosted with regular exercise. The more intense the exercise, the greater will be the increase in testosterone levels. One research has also shown that moderate-intensity aerobic exercise can increase testosterone levels by up to 50 percent in less than 15 minutes.
Exercising on a regular basis has been proven to increase your brain power and memory skills as well as promote better sleep quality at night time by lowering stress levels and releasing endorphins into your system which help to reduce pain and elevate moods. So, if you want to improve your overall fitness, and want to maintain a healthy hormone level then you must get yourself indulged in regular workouts.
So, if you are planning to incorporate some workout in your fitness routine, keep in mind to wear highly comfy and lightweight gym attire in order to make your exercise session much more progressive.
3. Consumption Of Food Rich In Magnesium.
How does magnesium deficiency affect testosterone levels?
Magnesium is an important mineral that plays a vital role in the proper functioning of the body. It helps control over 300 enzymes in your body and is essential to bone health and muscle relaxation.
Magnesium also regulates your blood sugar levels, which are essential for maintaining healthy testosterone levels. Low levels of magnesium have been associated with low testosterone levels because it increases insulin resistance which interferes with the production of testosterone.
A recent study in the Journal of Nutrition examined the link between the intake of magnesium and blood testosterone levels. The researchers found that young men who consumed more magnesium had increased blood testosterone levels compared to those who consumed less.
Foods that are rich in magnesium.
The following are some foods that contain rich amounts of magnesium:
- Nuts and seeds such as almonds, cashews, and pumpkin seeds
- Legumes like soybeans and black beans
- Whole grains such as barley and oats
- Green leafy vegetables like spinach, kale, broccoli, and Swiss chard
- Fish like salmon and tuna.
4. Consumption Of Zinc.
Importance of zinc for male health.
Zinc is no doubt the king of minerals for male health. It plays an essential role in the production of testosterone and is vital for sperm production. Zinc also stimulates muscle growth and helps in faster recovery after workouts. It also improves insulin sensitivity and reduces body fat.
It also affects the production and balance of hormones, including testosterone. so, if you are not getting enough zinc, it can lead to a low testosterone level.
Foods Rich In Zinc
Oysters, Lean beef & poultry, Crab, Pork, Cashews, Yogurt or kefir, Chickpeas, Mushrooms, spinach, squash, pumpkin, and sesame seeds.
5. Manage your cortisol and stress levels.
If you are going through stress for a longer time duration, then there will be an increased level of cortisol (hormone) in your body. And when there will be an elevation in your cortisol level, your testosterone level will be reduced resulting in symptoms such as decreased libido and erectile dysfunction.
Increased stress and cortisol levels also may lead to increased weight, and accumulation of fats around various parts of your body, mainly your abdominal area.
So, for the stimulation of testosterone naturally, you need to keep yourself away from stress, should have plenty of sleep (at least 8 hours of sleep), and should also eat healthy food.
6. Get plenty of sleep.
The relationship between sleep and testosterone is well-known.
A lower level of testosterone is associated with a number of health problems, that includes obesity, depression, and anxiety.
In fact, a lower level of testosterone can be one of the early signs of heart disorder along with high cholesterol, high blood pressure, and diabetes according to the Mayo Clinic.
How does sleep affect testosterone levels?
Sleep is a crucial part of testosterone production. During the deep stages of sleep, when the body is undergoing repair and regeneration processes, testosterone levels rise. This means that if you are not getting enough quality sleep, your body will have difficulty producing adequate amounts of testosterone.
So if you are not getting enough sleep, it can have a negative effect on various aspects of your health.
The amount of sleep you need is different for everyone, but most people need almost 7 and 9 hours of sleep per night. If you are not getting enough sleep, there are a few things you can do to improve the quality of your sleep.
- Reduce blue light before bedtime.
- Quit drinking caffeinated drinks
- Quit connusmption of alchol and nicotine.
- Do not use mobile phones before bedtime.
Along with that, for promoting better sleep get yourself induled in regular workout .some workouts such as jogging,strength training and yoga are useful in increasing your testerone level.
These exercises are are helpful for those women who are struggling to get in good shape.Must, try to incorporate some low impact exercises in your routine for improving your homone level as well as overall fitness.
But before that let me tell you that if you are trying to incorporate some exercise into your workout routine, you must invest in sweat-wicking, comfortanle and stretchable gym attire that must provide you good support and should prevent you from getting distracted during your workout.