Before we get into the topic, let’s jog our memory on what testosterone is. The human body is a system made of many components, each with a specific function targeting a specific area that affects our lives. Just like how the brain is associated with mentality, thinking, and rationalization and the heart is associated with blood flow and sentimentality, testosterone are hormones associated with a wide variety of body functions, predominantly sex drive, metabolism, muscle growth, and a general sense of well-being in men (women also have testosterone albeit in low levels).
As a man grows, his testosterone levels increase until around his late 20s and early 30s, when this hormone begins to decline to spur a variety of undesirable changes. Keeping an optimal level of testosterone, especially as an aging adult is crucial for maintaining strength, energy, a healthy well-being, and all other aspects of virility culturally referred to as manhood. With this in mind, let’s go through some natural ways to boost testosterone levels.
Work it out
Exercising is the jag of all trades when getting healthy is in question. Literally, everything that is good for us is in some way or another tied to exercising. Increase in testosterone level hinges on exercising, but it’s not just about doing the exercise, it’s about which exercises to do and how to do them. To boost testosterone levels, the best type of exercises to do are compound exercises (those that use more than one body part) like squats, deadlifts, bench presses, and overhead presses; the classics. Research has shown that doing these types of exercises causes the release of testosterone hormones much more than isolating workout because it requires action from more than one body part. How you do the exercise is also important. High-intensity workouts done within a short amount of time are the best for boosting testosterone, as protracted exercises are counterproductive and lead to the increased cortisol levels.
Eat healthy foods
As the building blocks of our body, there’s no denying that food plays an important role in boosting testosterone levels. The kind of food we eat greatly determines how we function and how our bodies respond to food. Rich protein and fats are one of the main catalysts for testosterone growth. Now fat may seem out of place in a discussion about healthy eating, so to be clear, clean and unsaturated fat sources are what we are talking about. For example, the fat in almond oil, olive oil, nuts etc is a good natural booster of testosterone. Other food sources that contain Zinc help boost testosterone levels as well. Of course, this also means there are certain foods that are counterproductive for boosting testosterone level, especially processed sugars and estrogen boosting foods. Reducing or stopping alcohol intake has been linked to boosting testosterone levels as well.
Stand in the Sun
Don’t take this literally and get sunburn. Sunlight is a great source of Vitamin D, which is linked to boosting testosterone levels, this is why it’s recommended to be exposed to the morning sun. Vitamin D is also helpful in increasing immunity and fighting other symptoms of low testosterone levels and can be sourced in foods and other supplements. Chemforce is a good supplement for fighting low levels of testosterone.
Sleep well
So many adverse effects occur when a person is sleep deprived. Tons of research has been conducted to study the effects of sleep on how people function and suffice to say, little sleep has very little benefits. This extends to testosterone levels as well. Men who sleep more have shown more spike in testosterone levels compared to others who get less than 5 hours of sleep a night. It’s recommended to always get adequate sleep as this practice will not only improve a person’s testosterone level but will fight so many disorders as well.
Minimize Stress
Stress is bad, in every form. High levels of stress lead to increased blood pressure and increased cortisol level. Cortisol acts inversely with testosterone. As it increases testosterone decreases and vice versa. Stress is also responsible for the development of dihydrotestosterone (DHT) which exacerbates low testosterone symptoms like hair loss and constant lassitude. Stay away from stress and stay healthy.
Maintaining a healthy lifestyle is not as simple as it sounds. Work and busy schedule often get in the way of men looking after themselves, especially aging men, which is why these tips should be, as much as possible, adhered to. Some supplements like Chemforce can serve as an easier alternative to elevating testosterone levels and boosting energy.
REFERENCES
- http://www.spinfold.com/amazing-and-interesting-facts-about-men/
- http://www.oprah.com/health/facts-about-male-body-male-body-facts/all
- https://brightside.me/wonder-curiosities/8-facts-we-never-knew-about-the-male-body-333860/
- http://invorma.com/10-amazing-facts-of-males-body-are-finally-found/
- http://www.sciencemag.org/news/2017/04/study-finds-some-significant-differences-brains-men-and-women
- http://www.sciencealert.com/watch-we-were-once-all-female
- https://bioeffect.co.uk/thebuzz/aging-in-men-differs-from-women/#
- https://www.scientificamerican.com/article/strange-but-true-males-can-lactate/
- https://www.psychologytoday.com/blog/brain-babble/201504/when-it-comes-color-men-women-arent-seeing-eye-eye
- https://www.bodylogicmd.com/hormones-for-men/estrogen
Natural Ways to Boost Testosterone
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