The dream of most boys is to gain muscle mass and more energy. This is made possible by testosterone. Testosterone is the sex hormone of men, which is produced in the testicles. During the puberty stage of boys, testosterone facilitates physical changes like a deeper voice, enlarged muscle mass, and hair growth. In adults, testosterone is important in body structure, sexual function, and general health.
If you want to increase your testosterone levels effectively, here are some ways:
To boost testosterone levels, you can safely consider supplements. When choosing supplements, make sure that it is made of 100% natural ingredients. Read the labels first to know the dosage and other important things. The best thing to do though is to consult your doctor first. The good news is that there are many supplements available today promising good results but you wouldn’t know unless you try it. If you are buying online, you have to spend time reading the reviews to have an idea about the supplement. You can also consider referrals or recommendations to narrow down your list.
Take Vitamin D supplements
According to research, Vitamin D works as a natural booster of testosterone. Scientists found out that in order to increase your testosterone levels for up to 25%, you need at least 3,000 IU of Vitamin D every day. You can get this through supplements. If you want the natural way, you should regularly expose yourself to sunlight every day.
Another safe thing to do is to exercise by lifting weights. According to many studies, men who exercise regularly have higher testosterone levels. If you are old, exercise is a good way to increase the reaction time, improve fitness and boost testosterone levels. A good training program includes exercise and taking of supplements at the same time.
Eat the right food
The food that you eat has an impact on your testosterone levels. To boost testosterone, you have to pay attention to your long-term calorie intake. Remember that persistent dieting or overeating will surely disrupt the production of testosterone levels. The best thing to do is to eat enough protein and control carb intake. The best diet is focusing on whole foods, which will optimise testosterone levels. According to research, the body with healthy fats produces more testosterone.
Limit stress and cortisol levels
Stress will always affect the body. In fact, long-term stress can lead to elevated cortisol levels. Cortisol levels will immediately reduce the production of testosterone. Stress can also result in increased food intake leading to weight gain. This will surely negatively impact testosterone levels. Limiting stress is difficult because it needs a change of perspective. Try to smile or laugh as a start.
Get a good sleep
Getting enough rest is important to your health and it can ultimately increase your testosterone levels. The amount of sleep varies from one person to another. A research revealed the ideal hours of sleep depending on the age. For young adults, a minimum of 8 hours of sleep every day is recommended.
Avoid alcohol and drug use
Alcohol and drug use can decrease the testosterone levels. You have to refrain from taking such. If you cannot help it, at least limit the alcohol intake.