What if I told you that you could increase your testosterone levels naturally through lifestyle changes and everyday diet.
YES! It’s completely possible.
Before diving into that let us talk about what Testosterone is and why is it necessary?
Testosterone is the main sex hormone present in males. Females also possess it in small amounts.
Now let us come down to. Why is it necessary?
Testosterone is a powerful anabolic hormone that stimulates and controls the development of muscle, bone, skin, sex organs, and most another masculine, physical features.
Recently, scientists have discovered that testosterone also aids mental function, enhancing both visual and perceptual skills.
Here’s insight, Testosterone levels peak during a man’s early to mid-twenties!
But there are certain factors that decrease testosterone levels as a man ages.
First – Stress! Be it work-related stress or any other, it is the major factor that contributes to lower levels.
Second – Lack of sleep! Make sure you are having an optimal amount of sleep for 6-8 hours every day.
Third – Physical inactivity – You need to keep moving.
Fourth – Excessive consumption of Alcohol! If you are a person who gets off the table when it comes to drinking alcohol, the best way is to stay away from it.
Here is what you should know.
Deficiency of Testosterone may cause depression, fatigue or low energy, low sex drive, irritability, loss of facial/ body hair, thinning and/ or wrinkling of the skin, weight gain, and the weakening of both bone and muscle tissue.
Eventually, imbalances of testosterone can set the stage for the development of more serious diseases. Low testosterone levels can also disrupt the body’s blood sugar metabolism, leading to obesity and diabetes. Chronic deficiencies may also promote the early onset of osteoporosis and heart disease.
Do Not Worry Here Are Some Easy Ways To Increase Your Testosterone Levels :
EXERCISE AND LIFT WEIGHTS
A large review study found that people who exercise daily have higher testosterone levels!
Resistance training, such as weight lifting, is the best type of exercise to increase your testosterone in both the long and short term. High-intensity exercises work out well too!
ASHWAGANDHA
It is herbal medicine, used from ancient times in India.
Ashwagandha could help increase your testosterone levels in stressed individuals, possibly by reducing the stress hormone cortisol.
Taking 5 grams per day which is equivalent to 1 teaspoon. for 3 months can increase your testosterone levels by 10-12%, it is also a better option that we can add for increasing our levels of testosterone.
FENUGREEK
Fenugreek or methi seeds are another popular herb-based option.
You may consume 1/2 teaspoon of fenugreek powder or soaked fenugreek water every day. It is slightly on the bitter side therefore you may also add it to the chapati dough or a smoothie.
GINGER
Ginger is a common household spice that has played a role in alternative medicine for centuries.
Research has shown that when men with infertility took a daily ginger supplement. Experienced a 17% increase in testosterone levels after 3 months!
So grab an inch of ginger and sip in the form of a concoction or maybe add to your cup of tea!
VITAMIN D
Vitamin D is a fat-soluble vitamin that our body produces upon exposure to sunlight. Vitamin D stores may increase your testosterone and improve other related health measures, such as sperm quality.
You may also include Vitamin-D Rich food sources like egg yolks, mushrooms, and fatty fish like salmon.
ZINC
Men with low testosterone levels and infertility can benefit from taking 220mg of zinc sulfate twice a day for 1-4 months.
Food sources like Red – meat, and poultry provide the majority of the zinc in the diet. You may also go with vegetarian options like beans, chickpeas, and Nuts like almonds, cashew.
So these were a few simple things you can incorporate on a daily basis!
Hope this helps you and others.
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