Contents
- 1 Testosterone and how it affects our body:
- 2 Naturally effective ways to increase Testosterone Levels in your body:
- 2.1 ● Get adequate and quality sleep:
- 2.2 ● Stress reduction:
- 2.3 ● Fasting intermittently:
- 2.4 ● Use of healthy fats:
- 2.5 ● Use of Vitamin-D and other vitamin supplements:
- 2.6 ● Figure out a Balanced Diet:
- 2.7 ● Lower body fat and weight:
- 2.8 ● Heavy-weight Training:
- 2.9 ● Review medication and detox liver:
- 2.10 ● Practice deep breathing:
- 2.11 ● Maintain Zinc and Magnesium levels:
- 3 Advice:
Testosterone and how it affects our body:
We are generally aware of testosterone as the sex hormone responsible for ‘manhood’. This hormone is also known as “Human Growth Hormone” (HGH). It is entirely right that it is essential for playing a critical role in metabolism, stimulating sexual desire, increase libido, sexual arousal and satisfaction. Both men and women produce testosterone but females produce it in relatively lower quantity than men. Testosterone is secreted in testes and adrenal glands in men, whereas in women, it is produced in the adrenals and ovaries. This hormone peaks during the early twenties and then goes on to decrease by 10% in the successive decades of aging.
Besides all this, it is also required for maintaining healthy pain response, sufficient levels of RBC, regular sleep patterns, bone density, muscle mass, and high energy levels. As we grow, our testosterone levels start declining. Our lifestyle is also responsible for lowering of testosterone levels. Insufficient nutrition, low vitamin-D levels, weight gain, inadequate exercise and prescription drugs (statins) are some of the main reasons for the lowering of testosterone levels.
40% of men over 45 years are affected by low testosterone level. Visible symptoms of low levels are observed in decreased sexual drive, frequent mood-swings, difficulty in concentrating,
| Good level of Testosterone | Poor level of Testosterone |
| Sharper mind | Fatigue |
| Happy Moods | Risk of Alzheimer’s disease |
| High confidence levels | Depressed |
| Healthy Heart | Increased fat tissues |
| Healthy libido | Erectile dysfunction and poor libido |
| Strong and healthy bones | Risk of osteoporosis |
| Full of energy | Short of memory |
Naturally effective ways to increase Testosterone Levels in your body:
Boosting your testosterone level turns out to be a basic necessity to keep yourself healthy and effectively productive at all levels. It will improve your energy levels, confidence, and happy moods to tackle day to day problems of your life in a much more pleasant manner. It is always better to adopt a lifestyle which helps you in improving the T-levels so as to attain its numerous health benefits.
However, if nothing seems to work out to improve your testosterone levels, you should consider medical assistance from a reputed organization. Talking about which, professionals from Kingsberg Medical can help you with any doubts regarding your growth hormone therapy or current levels of testosterone in your body.
● Get adequate and quality sleep:
Getting enough sleep at the right times of the day tends to be one of the most effective natural ways to raise testosterone levels. Most people require 6 to 7 hours of sleep during the night. The body resets itself every night and releases chemicals like cortisol, which contribute towards the balancing of overall hormone levels and prevent lowering of T-levels.
Some endocrinologists claim that one hour of sleep between 10 pm and 2 am has similar healing effects on your body which are resulted by two hours of sleep before or after this time. So ideally, one should go to bed around 10 pm and wake up at around 6 am for optimal hormone balance.
● Stress reduction:
People with lower testosterone levels are often found to be struggling with frustration, unforgiveness and anger issues. This chronic stress kills your quality of life. You need to find ways to relieve your stress to keep your testosterone levels up.
To begin with, you can make a list of people you wish to forgive and then do so. Also, it is essential if you can turn to religious books or personal growth books. You can also seek the help of a personal counselor.
Take care of your emotional issues, resentment, unforgiveness, anger and frustration and you will find yourself much more relieved and stress-free. Ultimately, raising your testosterone levels naturally.
● Fasting intermittently:
Intermittent fasting is one of the most natural testosterone boosters. It has been observed to increase the T-level by 200 % or even up to 400 %. A study conducted by a medical school found that growth hormone levels increased manifold in men who didn’t consume any calories for 24 hours and growth hormone levels are further correlated with testosterone.
Basically, intermittent fasting means that you skip your breakfast and eat your meals close together. You can eat three meals per day with three hours of an interval, starting at noon and ending by sunset. This paves the way to a relaxation routine of your organs, particularly liver which is known to be highly related to testosterone levels in your body.
● Use of healthy fats:
Another natural way is to add a lot of healthy fats in your diet. If you have a dire habit of consuming junk food and too many carbohydrates, then you must get rid of those habits and add healthy fats to your food habits.
There are three categories of healthy fat. Firstly, healthy saturated fat is right for your health. It is generally found in coconut oil and raw fermented dairy products, like yogurt or milk cheese. Avoid conventional dairy products because it dampens your testosterone.
The other type of fat that your body needs is omega-3 fatty acids. You can readily consume chia seeds, Flaxseeds and walnuts to keep up the supply of vital omega-3s. Lastly, monounsaturated fats are also gainful in naturally hiking the level of testosterone.
● Use of Vitamin-D and other vitamin supplements:
Another crucial nutrient to restore healthy testosterone levels is vitamin D3. In case of those suffering from vitamin D deficiency, it is absolutely necessary that you get out in the sun regularly in order to get your body detoxified and have the essential dose of Vitamin D.
Herbs like ginseng benefit healthy testosterone levels, making it yet another natural testosterone booster. The best way to increase your vitamin-D levels is sun exposure. You only need 20-30 minutes of exposure to a large amount of skin. If your skin isn’t conditioned to this exposure, start slow walking with 10 minutes a day and gradually work up to 20-30 minutes.
● Figure out a Balanced Diet:
It’s apparent that having good eating habits is significantly essential when you need to keep your testosterone level rich and maintain your overall health. Low testosterone levels and overweight contributes to a variety of inflammatory conditions and impaired neurological function. Overeating and irregular dieting disrupt hormone levels. This effect is mostly observed in athletes and people who are very active.
The best diets are those that include mostly whole foods and offer a healthy balance of fats, carbohydrates, and proteins. A healthy and nutritious diet keeps all hormones levels in the body balanced and promotes optimal long-term health.
● Lower body fat and weight:
It has been observed that lower body fat and weight loss help increase testosterone levels naturally. When you consider the effects of insulin resistance and poor sleeping habits has on testosterone, it really makes sense that it is all closely interlinked with obesity. Obese males tend to have 50% fewer testosterone levels than those who are not overweight. So basically, you need to cut out on processed sugars from your diet, which has links to insomnia, obesity, diabetes and a number of other hormone disorders.
● Heavy-weight Training:
If you want to boost your testosterone level naturally, then this one of the best ways to do so for those who are physically capable of exercising at a gym. Hitting the gym for least three days a week and lifting heavy weights can do the job for you. Strength training helps in providing T-levels in your body so that you can overcome the deficiency of the growth hormone.
Burst training not only boosts T-levels, but it also helps keeps your testosterone elevated and prevents its decline. Burst training involves exercising at 90–100 % of your maximum effort for a short interval in order to burn your body’s stored sugar (glycogen). Along with improving your T-levels, this way you can effectively burn between 3–9 times more fat, lower your resting heart rate, keep blood pressure in check and your brain young by increasing blood circulation.
● Review medication and detox liver:
While prescription medications help manage a variety of health conditions, they are one of the most common reasons for low testosterone levels. Several medications used for lowering cholesterol may partially work by reducing testosterone. If you suspect your low testosterone is due to prescribed medications, you should bring these concerns to their doctor’s attention.
Your liver is very crucial to have effectively decent testosterone levels. An improperly functioning liver can take a severe hit on the amount of this hormone present in your body. Men with cirrhosis of the liver tend to lose testosterone level with the growing disease. So it is very vital that you have a healthy liver to keep up your testosterone level naturally.
● Practice deep breathing:
Deep breathing helps in calming an overactive nervous system and relax the body. This lowers stress hormone and improves the production of sex hormones like testosterone that are needed for growth and repair. The best way to adopt this way is to do yoga exercises or carry out a simple exercise in a field involving deep breathing in and out for about thirty minutes a day.
It will improve your respiratory system and supply fresh oxygen to your brain cells to rejuvenate the processing of thinking and release hormones in your body balancing out the requirements of testosterone by your body at an optimal level.
● Maintain Zinc and Magnesium levels:
Make sure to balance out your zinc and magnesium levels. Both these nutrients are vital factors to testosterone production in your body. You can try out methods like using pumpkin seeds to deal with low levels of these elements in the body. Studies suggest that focusing on improving Magnesium level can have a significant impact on the net level of testosterone in a person. It has been observed that taking supplements for at least one month might increase testosterone in general.
You need to carry out various thoughtful dietary changes to boost your level of both magnesium and zinc deficiency. This can be done by including items lime dark leafy greens vegetables and whole grains in your regular diet. Zinc is also an ingredient in dark green vegetables, flax seeds, and pumpkin seeds. Creatine which occurs naturally in salmon, tuna, and beef has proved to be a reliable source of increasing testosterone.
Advice:
Those who are concerned about their testosterone levels should see their doctor for a testosterone test but also discuss lifestyle changes and whether testosterone therapy or supplementation would help.
In case, you need a therapy it is always better to adopt natural ways as well to improve it.
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