Want to boost testosterone naturally?
Testosterone is the most important male sex hormone and can affect the sex drive and sexual function as well. While it’s natural for testosterone levels to drop with age, there are ways that can slow and maybe even reverse, the process.
Get enough sleep
In today’s world, most of us are stuck to films, TV shows or social media late into the night. This cuts into our sleep time. You must make it a point to sleep 7 to 8 hours a day, sleep less and you could find your testosterone levels dipping. Research shows that levels of hormones and chemicals that are necessary for your body to function correctly, including testosterone would get impacted if you do not have adequate sleep.
A research study in the journal Clinical Endocrinology has stated that some obese males between the ages of 14 and 20 have up to 50% less testosterone compared to those who are overweight. Go ahead and shed that excess weight and you’ll enjoy a better sex life.
Go for a balanced diet
A balanced diet is the key to maintaining testosterone levels and overall good health. Choose your meals with care, go in for whole foods and a balanced mix of fats, carbohydrates and proteins.
Increasing your exercise levels will help you stay active and improve testosterone levels. However, in your enthusiasm to boost testosterone levels, don’t overdo it, it could create the opposite effect.
Chronic stress has a negative impact on testosterone and the rest of your body too. It elevates the cortisol levels which in turn brings down testosterone levels. Try yoga, meditation, read or indulge in a hobby to keep stress away.
Add supplements & vitamins
Getting adequate amounts of vitamins and supplements is key to keeping testosterone levels happy! DHEA is a hormone that plays a big role in helping produce testosterone. Food sources rich in vitamin D such as salmon besides other fatty fish, fortified milk and cereal products help in generating testosterone. Magnesium and zinc deficiency can contribute to dropping levels of testosterone. Prevent magnesium deficiency with magnesium-rich foods such as whole grains and dark leafy greens. Zinc deficiency can be overcome by consuming dark green vegetables, flax seeds and pumpkin seeds. You could also add supplements to your diet.