Testosterone is a very crucial male hormone for physical, physiological, and sexual functions, including building muscle mass, hair growth, and optimal reproductive function. Primarily produced by the testicles, testosterone is often considered the epitome of manhood.
Did you know that you can naturally boost your testosterone levels? Here are some tips you should consider doing:
Lose weight – Shedding the excess pounds may actually increase your testosterone levels if you’re overweight. If you’re serious about managing your weight, it is important to radically decrease your intake of grains and sugars, as well as to increase your intake of healthy substitutes such as vegetables and healthy fats. Go for a healthy eating program, and implement smart lifestyle strategies such as regularly exercising.
Have a regular exercise program – Speaking of exercise, you can boost testosterone through an efficient workout routine. You can combine cardio and short intense exercises for most benefits. You may also implement intermittent fasting to enhance your testosterone count.
Consume plenty of zinc – This mineral is essential for producing testosterone, and supplementing your diet with it for as little as six weeks has emerged in a study to cause a noticeable improvement in testosterone among those with low levels. Additionally, zinc supplementation protects men from exercise-induced decrease in testosterone levels. Your diet is the best source of zinc – consume protein-rich foods like meats and fish, as well as raw milk, beans, raw cheese, and certain fermented treats. If supplementing, stick to a dosage of less than 40 milligrams a day.
Get enough vitamin D –
This nutrient – actually a steroid hormone rather than a vitamin – is important for the healthy development of the nucleus of the sperm cell. It helps maintain semen quality, as well as sperm count. The best way to obtain healthy vitamin D levels is to get plenty of sunlight exposure, or follow prudent supplementation.
Manage your stress levels – Did you know that your body releases high levels of cortisol, a stress hormone, when you’re subjected to a lot of stress? This hormone blocks the effects of testosterone. Try a variety of stress management techniques, such as meditation, prayer, proper breathing, engaging in activities, and even seeking counseling, if necessary.
Boost your intake of foods like whey protein for their branch chain amino acids (BCAA) – Research shows that BCA
As cause higher testosterone levels, specifically when taken along with resistance training. BCA
As can be obtained through supplementation, but their highest concentrations are available in dairy products such as whey protein.
Certain herbs and natural therapies have also been highlighted for boosting testosterone levels in men. For one, there’s tongkat ali, which has been traditionally lauded for improving testosterone. It has been promoted for so many years now because of the store of sexual benefits, such as improved erections and semen volume.
Tongkat ali supplementation is generally considered safe and effective, although you have to be guided by an eye for quality. Indonesian tongkat ali varieties, for instance, is deemed most beneficial and pure. Malaysian tongkat ali, on the other hand, has been warned to have a high lead content. Read up further on this plant extract and information on potency, purity, and dosage.