How to Increase Testosterone Naturally
Most of us want to look and feel good. Self confidence, good health, and the ability to pursue our passions are all great reasons to pursue a lifestyle of clean eating and physical exercise. Yet, age, diet, injury, illness, or any other number of factors can lower the testosterone levels of the body and make achieving your goals difficult. Read on for our tips for how to increase testosterone naturally.
What Is It?
Testosterone is the primary male sex hormone, though it is also found in females. It is generally found in the testicles and ovaries, though also in the adrenal glands (in smaller amounts). During male puberty, testosterone is responsible for the deepening of the voice, development of muscle mass, and increased hair growth. As we transition to adulthood, testosterone continues to be important for general health, muscular composition, and sexual function. Not enough testosterone can lead to any number of health problems and poor physical performance. It is, however, naturally produced in the body, and so can be encouraged to increase in level without medicinal means.
Diet is a key component, whenever you are examining physical improvement. Many men fall into the trap of dieting and removing the very nutritional components needed to maximize health. A well-rounded diet, with generous portions of protein, carbs, and healthy fats is crucial for producing testosterone. It is so important that some studies suggest low-fat diets actually decrease naturally occurring testosterone levels. There are numerous resources for the specifics of dieting. Do your research and learn exactly what to eat for your goals!
It should be no surprise that, among its varied benefits, exercise would increase testosterone levels. The most benefits seem to come from lifting weights and strength training. Resistance training of this type stimulates the body’s natural testosterone production and, in relatively short time, can increase testosterone levels exponentially. High Intensity Interval Training has also been shown to have positive effects.
Stress produces higher cortisol levels. When the cortisol hormone elevates quickly, it can reduce overall testosterone levels. Meditation, stretching, exercise, diet, and sleep all play a part in stress management. If stress is a serious problem for you, don’t be afraid to seek out professional help as well. In addition to decreasing testosterone, elevated stress levels have a host of negative health effects.
Spend Time in the Sun
Spending enough time in the sunlight will ensure that your body has enough vitamin D. This nutrient is extremely beneficial to overall health, and is helpful when trying to increase testosterone naturally. If work or location prevents you from spending a large quantity of time outside every week, consider taking a vitamin D supplement.
Hit the Hay
Entire books have been written on the benefits of sleep. Suffice it to say, a restful night’s sleep is a key element of any physical improvement goal. Make sure to limit screen-time in the evening and try to get at least seven hours of sleep a night.
As you journey along the path to health, don’t forget to incorporate regular visits with your healthcare professional. If any issues arise with sexual function (whether from testosterone levels or any other causes), the urological system, or kidney function, reach out to the qualified team at Northwoods Urology!
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