Testosterone occurs in both males and females, but in the latter, it comes in a minimal amount. For males, it is the primary sex hormone and is responsible for the physical changes in boys during puberty. It is one of the primary factors that contribute to the deeper voice, hair growth, muscle mass, among others. You need to take the right steps to increase testosterone levels, especially the more you age.
Let’s see how you can increase the levels naturally.1. Exercise
The more you exercise, the more you prevent lifestyle diseases and increase testosterone levels. According to research data, people who exercise have higher testosterone levels. Those who are obese may benefit more from physical activity than a weight loss diet. Incorporate exercises such as resistance training and high-intensity interval training. Combine the training with the use of caffeine and creatine monohydrate for better results.2. Proper Diet
Your calorie intake and how you eat has a significant impact on your testosterone levels. Avoid overeating or constant dieting because it disrupts the levels. Incorporate the right balance of proteins, carbohydrates, and fats in your diet.3. Avoid Stress
High-stress levels will have an impact on your overall health and elevate the production of the cortisol hormone. The direct result is a reduction in testosterone levels, and an increase in food intake, leading to weight gain. You, therefore, need to avoid stress as much as possible and find proper ways of dealing with it.4. Basking Is Great
Vitamin D is one of the body’s crucial nutrients. Best of all, you can get it for free from the sun. It is a natural testosterone booster, and for the elderly, if you combine it with calcium, you will optimize the testosterone production in the body. If you do not have an opportunity to sit in the sun regularly, ensure that you take vitamin D3 supplements.5. Sufficient Rest
The quality of sleep you get, together with a proper diet and exercise will lead to a higher production of testosterone. While sleeping time varies for different individuals, those who get less than five hours of sleep will have up to 15% lower testosterone levels. Try and get in between 7 to 10 hours of sleep per day.
Watch your intake of alcohol, and avoid drug use totally, as it will impact on your testosterone levels.6. Natural Boosters
You will find some natural boosters that will help you increase your testosterone levels. Some of the herbs that will help in this include ashwagandha, ginger, horny goat weed, among others.Final Thoughts
The older we grow, the more the testosterone levels start to decline. For some individuals, it begins as early as the age of 25. Some lifestyle choices will also have an impact, including alcohol use, drug use, and obesity. It is therefore essential that you take the necessary steps to ensure that you have sufficient testosterone levels in the body.
Use our tips above, and you will see an overall improvement in your life. With proper diet, increased physical activity, and attention to the quality of rest you get, your physical and mental health will undergo a fantastic change.