It’s no secret that testosterone is like the most important hormone in the male body. It is the major male sex hormone and is produced in the testicles.
The hormone is not just limited to sex drive. It also helps in muscle and bone health, hair growth, and of course the production of sperm.
This article will look at the best ways through which you can increase testosterone level naturally.
Even though testosterone is mainly found in the male body, the female body also has trace amounts of testosterone in it. In the female body, testosterone is produced in the ovaries.
Importance of Testosterone
Testosterone is of major importance throughout every phase of the male life cycle.
It is one of the major factors that drive physical changes in boys during puberty.
Testosterone drives changes such as deeper voice, hair growth, and increased muscle during puberty.
Just as it is important to have optimal levels of testosterone during puberty, it is also equally important throughout adulthood and old age.
It helps to improve the general health of the body, body composition, reduce the risk of diseases, and improve sexual functions amongst others.
There are a number of ways to increase testosterone level.
But before we delve into that, let us examine what causes low testosterone.
What Causes Low Testosterone?
It is a natural phenomenon for the testosterone level in the body start declining by the time men hit 30 years of age.
However, there are also several factors that may be responsible for dropping levels of testosterone.
It is important that we understand the various factors that can cause low testosterone before we look at ways to increase testosterone level.
Low testosterone can be caused by a number of factors and some of them include;
- Type 2 Diabetes
- Hormonal Disorders
- Medications such as chemotherapy and narcotics
- Chronic medical conditions like kidney or liver diseases.
Low Testosterone Symptoms
There are several symptoms that will help you know when your testosterone level needs emergency care.
Just like how important it is to know the causes of low testosterone. It is also extremely important to know the symptoms and signs that usually come with a low testosterone level.
Some of these symptoms include;
- Reduction in muscle bulk and increase in body fat.
- Depression and a decrease in motivation.
- Sexual dysfunction, infertility or reduced sexual desires.
- Congestive heart failure.
- Sleep apnea.
How to Increase Testosterone Level Naturally
1. Exercise regularly and lift some weight
Its ability to also boost male hormones is also not in doubt. It not only helps to increase testosterone level, it also improves your reaction time and fitness.
Even though all forms of exercises will increase testosterone level, weightlifting seems to be the most effective in a short period of time.
2. Reduce your stress and cortisol level to the barest minimum
It is no news that long-term stress can increase cortisol level drastically(2).
However, what you may not know is that an unnatural increase in the cortisol hormone can also drastically reduce testosterone.
In order to increase testosterone level and to increase male libido, you must learn to reduce your stress level.
High cortisol and stress are also known to increase the excess consumption of food, and also stores excessive fat around the organs.
All these may have a negative impact on the testosterone levels. Ensure you always get a good night sleep and also live a balanced lifestyle to help reduce stress and cortisol level.
3. Take Minerals and Vitamins Supplements
Do testosterone supplements work? Yes!
Look one of the best ways to get a healthy testosterone level is to take minerals and vitamins that increase testosterone.
These testosterone boost supplements are highly beneficial and will improve the overall health of your body.
For instance, vitamin B and zinc have been reported to help improve sperm quality.
There have also been reports that vitamin A, C, and E all play important roles in the sex hormone and testosterone levels.
However, out of all these supplements, zinc and vitamin D still remains the best natural test booster to increase testosterone level.
4. Natural testosterone boosters
There are some natural testosterone boosters that do a fantastic job to increase testosterone level.
Worthy of mention among these best natural test boosters is the Ashwagandha herb.
The herb has a remarkable reputation for helping to increase testosterone level and also boost sperm count. It is also believed that it helps to lower cortisol level.
Ginger extract is another herb that is also known to boost testosterone level. It can also help to increase other hormones that are important for sex.
5. Embrace cholesterol
If you want to increase testosterone level, then you must include fat and testosterone as part of your diet.
A low-fat diet can result in lower levels of testosterone while a regular consumption of fat and cholesterol will increase cholesterol level.
You can incorporate bacon, eggs, and steak into your diet to give you your supply of fat and cholesterol(3).
6. Get enough quality sleep
The benefit of a healthy sleeping habit to the overall body health cannot be overemphasized.
Sleep also plays a major role in your body’s testosterone levels.
Even though the ideal number of hours of sleep typically varies from one individual to another.
Quality sleep means that your sleep is devoid of any distractions and disturbances. This will go a long way to help increase testosterone level.
7. Avoid long periods of Workouts
Even though workouts and exercises are capable of increasing your testosterone levels, it is important that you avoid long hours of workouts.
Drawn-out and lengthy workouts may actually lead to a reduction in the testosterone level.
This is because your body might interpret this as a phase of stress, thereby increasing the cortisol level.
Like we meet earlier, an increase in cortisol level is bad news for testosterone.
If you want to increase testosterone level, ensure your workouts does not exceed 60 minutes and also make sure you only take short rest periods.
8. Take Testosterone Boosting Foods
What you consume into your body not only helps to determine your testosterone level, it also determines the level of other hormones in your body.
It is extremely important that you pay much attention to the kind of foods you consume.
Long periods of dieting and even overeating can disrupt the body’s testosterone levels.
Protein is a superfood that not only helps to maintain a healthy testosterone level but also helps your body to shed excess fat.
Carb is also another class of food that can help optimize your testosterone levels, especially during training and exercises.
Generally, it is recommended that your diet is based mainly on whole foods and balance it with protein, fat, and carbs.
9. Follow a healthy safe-sex life
As we mentioned earlier, testosterone is the main male sex hormone. What better way to increase testosterone level than to maintain a healthy sex life.
Regular sex will not only help to boost your testosterone level, but it will also help in regulating the sex hormone.
A healthy sex life can also translate to a healthy mind and body.
10. Avoid estrogen-like compounds
There are some compounds that we simply call “estrogen-like compounds” that can have a negative effect on the body’s testosterone levels.
These compounds can reduce your testosterone levels so it is of utmost importance to avoid them.
Some of these chemicals include parabens, BPA and some other chemicals that can be found in certain types of plastic.
11. Limit alcohol intake and Drug Use
Alcohol has always been said to do more harm than good to the body.
However, this does not imply that you should stop consuming alcohol totally.
You must however drastically reduce your consumption of alcohol in order to increase testosterone level.
Like alcohol, drug use can also decrease the testosterone levels.
There are several tested ways to increase testosterone level. The above 11 tips will help you boost your testosterone level back to the acceptable range.
Apart from those tips, it is important to also state that success, laughter, and happiness may also help to increase testosterone level, so you must make them part of your daily life.