The Top Best Natural Ways to Boost Testosterone
Testosterone plays a significant role in the growth and development of a healthy man. Because of that, it is important to have a balanced amount of testosterone in the body at all times. On the other hand, it’s been found that having low testosterone levels may affect you physically and contribute to the corrosion of your mental health and well-being. Therefore, this hormone simply cannot be ignored. But first, what is testosterone, and what type of function does it serve?
What is Testosterone?
Testosterone is one of the most talked about hormones. It is found naturally in your body, be it female or male, but in different quantities. This hormone is the primary factor that helps boys become men. In addition, when teens go through puberty, testosterone is responsible for giving them deeper voices, more body hair, and increasing their muscle mass.
Due to the impending quality of the air, food and water, rising daily stress, and other environmental and lifestyle factors, men have lost significant amounts of testosterone from one generation to the other. The decline in testosterone is considered to be a leading cause of the rise of male infertility and the spread of testicular cancer. It’s an important matter that affects our lives as a society.
What Are the Best Natural Ways to Boost Testosterone?
Because of that, there has been a run for a cure or for some ways to slow this process from gaining even more ground. As a result, many have turned to natural ways to boost testosterone. As the focus falls on the “natural methods,” several useful ways were found to counteract the decline of testosterone without injecting pharmaceuticals into your body. In this post, we will go over some of the most used and efficient methods to boost your testosterone levels naturally.
Make Healthy Lifestyle Choices for Your Testosterone Boost
Holding your body to a higher standard signifies that you are respecting yourself. As a result, the number of men that have been looking for natural ways to boost testosterone has increased significantly, and this phenomenon is expected to only grow with time. Sooner than you think, taking care of yourself and prioritizing your well-being will become a more widespread trend. All that is in order to make sure that the levels of testosterone will not take an even sharper fall.
1. Are Your Eating Habits Something to Be Proud of?
There is some truth in the saying, “you are what you eat.” The testosterone hormone can have its production greatly stimulated by a balanced diet, rich in testosterone-boosting foods. Your immediate surroundings and the meals you eat really impact the health of your body. This hormone will naturally occur in greater quantities in your body if you eat regular meals rich in protein, fat, and carbs. It really is one of the most bullet-proof methods on the list of natural ways to boost testosterone.
Also, you should reduce your consumption of alcohol (and, if it is the case, drugs). This mix greatly inhibits the production of testosterone. In addition, it has been shown that substance abuse affects testosterone. Amongst the most pervasive consequences are infertility, low sexual drive, sweats, and hot flashes. Not to say the toll that these effects can have on one`s self-esteem and sense of self-worth.
2. How Has Your Sleep Been Lately?
It may be surprising to some, how having a good night of sleep can revitalize your mind and body. But the studies show that having a restful sleep is one of the key ways to push yourself towards being healthier and happier.
You do not have to sleep huge amounts of hours per day to recharge your body. No one is suggesting you sleep the day away. But, there is a certain amount of hours you should try to get in order for your testosterone levels to be optimal. It has been scientifically proven that sleeping only five hours per night can have damaging effects. It can lead to a 15% testosterone reduction, which increases the percentage of each lost hour of sleep.
The average hours of sleep one should get over the course of the night should be around seven to ten. There is a truth in the fact that some people can function just as well on four hours of sleep. However, they may be the exception to the rule, and it’s likely you’re not in that category unless you feel fantastic. Don’t take chances with your health and well-being. Improve yourself by improving your sleep duration and quality because it is one of the best natural ways to boost testosterone.
3. Exercising Will Change the Balance of Your Hormones
By exercising, meaning training by lifting weights and high intensity exercises, you are certainly addressing one of the natural ways to boost testosterone levels.
Exercise – and sports/movement in general – is probably the best natural testosterone booster. Because of the serious push to strain your muscles, it demands your body to produce more testosterone in order to keep up. This hormone has a role in helping you develop muscles by replacing fat with muscle fiber. Exercising will give you the triple benefit of losing weight, attaining a fit figure, and balancing your hormone levels.
Some of the simplest exercises to increase your testosterone level are centered around heavy weight lifting. Among the recommended moves are the following: squat, bench press, row, pull up, and deadlift. Be careful not to hurt yourself when trying out these exercises if you are a beginner though. If you’re new to weightlifting, it’s best to do them with a trainer to avoid any unfortunate injuries from unforeseen accidents. You may even ask them if they know some specific exercises to help you out with. You could even tell your trainer you’re interested in natural ways to boost testosterone. There are some trainers out there that are specialized exactly in that field.
4. Try to Eliminate the Stress from Your Surroundings
Increasingly, trying to have a stress-free lifestyle has become a very important goal for many people. Unfortunately, it’s hardly an easy aim to achieve. Our day-to-day life is filled with challenges that demand our attention to the point of mental exhaustion. However, it is recommended for men who are trying to find natural ways to boost testosterone, to detach themselves from as many stressful situations as possible.
There are some simple things you can do to try to reconnect with your inner emotions.
- First, allow yourself to be more open towards your feelings and listen to them where they guide you.
- Try practicing meditation, self-awareness exercises, and even Yoga if it helps.
- You can also talk with a therapist about the problems you are experiencing and how to cope with your stress in a healthy way
Talking with someone with the necessary expertise will give you the freedom to find the right words to express yourself. In addition, it will do wonders when it comes to stress reduction because it will teach you how to be in tune with yourself and be present.
Follow-Up with Your Doctor
Trying all these natural ways to boost testosterone by yourself is just the beginning. If you are serious about your journey, then you will need to consider the advice of a specialized doctor. There are many men who are dealing with a consistent fall in their testosterone levels. An expert specialized medical professional will know how to handle even the most delicate situations without putting your health at risk or making you feel uncomfortable talking about it. You can start with an at-home diagnostics and men’s health panel and take it from there.
1. Make the Required Yearly Check-Ups
There is the possibility that your testosterone levels have fallen due to another underlying issue. Especially if you are a young man, the drop in testosterone may be indicative of an undetected illness. For example, it may result from type 2 diabetes, kidney disease, chronic liver, or other lung diseases.
It is recommended to do your due diligence and go through required periodic checkups. If possible, it would be best to do it annually so that you could have a constant eye on the matter. Sometimes our bodies give us clear signs of something wrong, but we can become too busy with our daily lives to listen.
2. Take Vitamin D Supplements and Introduce Caffeine
Taking supplements is a great area to explore when it comes to natural ways to boost testosterone. There are plenty of vitamins and minerals that play their role in helping you revitalize the testosterone production in your body. However, be aware not to lean too much into their efficiency alone without a comprehensive plan; after all, these are supplements to yor diet and should not be considered substitutes for a treatment based on prescribed medication.
When researchers applied Vitamin D to the tissue, they observed a significant change in the production of testosterone. The experiment showed that Vitamin D could make an observable difference when it comes to this hormone. The tissue that had Vitamin D applied to it had more stimulated production of testosterone, whereas the tissue left without fared worse.
Another stimulant that is recognized as helpful is caffeine. It may come as no surprise; after all, caffeine has been shown to have many good effects on all kinds of ailments. When it comes down to it, caffeine is indeed a testosterone booster. It works by guiding the production of hormones towards making less estrogen and more testosterone.
A trial showed that men who consumed coffee in the morning (not evening!) saw an increase of 10-15% in their testosterone levels. But, there are some caveats, among which the most important one is that the men that drank coffee in the evening showed bad results, as sleep deprivation can badly affect testosterone. Nevertheless, a good night of sleep is still one of the best and most natural ways to increase testosterone levels.
Finally, take this advice with a grain of salt. If Vitamin D and caffeine are proven to be effective in stimulating testosterone production, it does not mean that consuming a lot of it in one go will have you full to the brim with testosterone. The key is moderation. Take your time and have patience for things to change over time.
The Bottom Line
These are some of the most effective natural ways to boost testosterone. Be careful with the advice you get on this subject from all corners of the internet because there is a lot of misleading information out there. Even though testosterone levels are an important matter, take your time to make sure that you do not fall for things that sound too good to be true.
To recap, you should be careful with what you eat (mediterranean diet is a good place to start) and make it your priority to have the appropriate amount of sleep and plenty of exercise. Try to insert all of these into your schedule. It takes four or six weeks for an action to become a habit. If you start today to accustom your body to healthy meals, restful nights, and some exercises, it will put you on a path to achieving excellent results over time.
Finally, do not expect miracles to happen overnight, not even from the best natural ways to boost testosterone. If you want to increase your testosterone production naturally, then you should let “nature take its course,” meaning that you should be patient and follow the process in time at its pace. It will do you no good to hurry it along. Take care of your mind and body, and good things will follow in its wake. Do not get down on yourself if things do not happen as quickly as you had anticipated. Do not lose faith on the first try.
And most importantly, don’t forget that you are not alone. Plenty of people are fighting this problem every day of their lives. Get in touch with them and discuss the topic at length. It’s a great idea to analyze every angle and speak to experts in order to arrive at the best solution for yourself.