Tips for Boosting Testosterone in Men
Testosterone is a primary sex hormone in males that control masculine physical features. During puberty, the hormone promotes physical changes in boys, including a deeper voice, hair growth, and increased muscles. Healthy levels are critical for reduced disease risk, general health, sexual function, and body composition in adults. In addition, increasing levels of testosterone cause a gain in vitality and muscle mass. If you need to boost your libido and testosterone, you can read a review of the best testosterone booster to help you decide.
Below are some tips for boosting testosterone in males:
Lifting Weights and Exercise
Exercise is an effective way to prevent lifestyle-related diseases and can also boost testosterone levels. Resistance exercises like weight lifting are the best to boost levels of this hormone in both the long and short term. High-intensity training is also effective with other exercises working to some extent. Taking creatine supplements and caffeine can further boost testosterone levels with a training program.
Getting Adequate Sleep
Having restful and adequate sleep is critical for overall health and has an impact on testosterone levels. While the ideal amount of sleep varies, an average of five hours leads to a 15% increase in levels of the hormone.
Having between 7-9 hours of sleep is ideal for most people for testosterone and overall health. In addition, stress can elevate the cortisol hormone, responsible for metabolism and immune response. Elevated cortisol levels lower testosterone.
Eating Fat, Protein, and Carbs
What you eat has a significant impact on levels of testosterone and other hormones. Therefore, pay attention to your long-term diet strategy and intake of calories. Taking adequate protein help to maintain healthy levels and aid fat loss. Besides, carb intake optimizes levels of testosterone during resistance training. However, sufficient healthy fats can also be beneficial.
A diet based on whole foods, balanced fat, carbs, and protein optimizes hormone levels and your long-term health.
Taking Supplements and Vitamins
Taking vitamin D supplements can correct and contribute to the increase of testosterone. Getting 15 min of sunlight each day helps manage Vit D levels. Also, you can take food sources high in Vit D that include salmon, cereal products, and fortified milk. DHEA hormone aids testosterone production. As you age, levels of DHEA and testosterone drop. Eating healthy fats in flaxseed and fish can help your body optimally use DHEA that it produces. Also, magnesium supplements can help restore testosterone levels if the cause is a deficiency of these hormones.…