Bhanu Garg in Health

How to Naturally Increase Testosterone 2023 Updated

Testosterone, a key hormone for both men and women, is an important hormone that needs attention for getting managed in the human body. Many people are unaware that they have a testosterone imbalance. While there is still more work to be done, understanding the impact of hormonal changes that many women experiences throughout menopause is rapidly improving. On the other hand, men can be severely influenced by hormonal changes, particularly testosterone, and the effects can be noticed as early as the age of 30. We must give importance to how testosterone is controlled in our bodies. This blog will help to Learn about testosterone and how it affects your body. If you have low testosterone levels, what are the ways to boost testosterone naturally?

What happens when there is a testosterone deficiency?

A healthy guy always has enough testosterone since it promotes male dominance in terms of physical appearance, physiological functioning, and even external behavior.

In terms of physical appearance relates to men’s muscular form more than anything else since testosterone destroys fat deposits in the body.
In fact, it improves men’s vitality, libido, mood, sleep, and mental health in general.
Even though testosterone is an important hormone for men, statistics from the previous thirty years show that most men have a reduction in this male hormone.
This issue is associated with an increase in cardiovascular events, type 2 diabetes, obesity, bone mineral density, muscle mass loss, reduced physical performance, and sexual activity.
Adopting a few everyday routines and behaviors may help men increase their testosterone levels.
Men are frequently the most sensitive to this issue. However, some ladies have had the same problem since the age of 20.

Because a lack of testosterone increases the growth of estrogen, which accelerates weight gain, this results in the emergence of unsightly indicators of body deformation. As a result, testosterone influences women’s metabolism. Her strength and bone mineral density are deteriorating, and it is difficult for her to gain muscular mass.

What natural ways help to boost testosterone?

Certain dietary and lifestyle choices can help boost testosterone naturally, promoting healthy aging and improving performance. Following are the effective ways to increase testosterone levels naturally.

Exercise and lift weights – Exercise is one of the most effective ways to increase testosterone. Regular exercisers have increased testosterone levels regardless of age. Weight lifting and resistance training are the greatest exercises for increasing testosterone levels. Remember that muscle-building activity raises testosterone levels, which aids in muscle-building, but moderation is required. Intense weight lifting exercise can enhance the stress hormone cortisol, which negatively impacts testosterone.

Maintain a healthy weight – Weight loss has a huge impact on preventing long-term health concerns and illnesses, and low testosterone. Obesity has been linked to a drop in testosterone levels. Low testosterone is 2.4 times more common in obese men than normal-weight individuals. Obesity lowers testosterone levels because fat cells convert testosterone to estrogen. Obesity also affects blood levels of a protein that transports testosterone, reducing available testosterone.

Promote Quality sleep – Sleeping well helps boost testosterone naturally. While the quantity of sleep required by each individual varies, most require seven to ten hours each night for optimal health and testosterone levels. Five hours of sleep each night was connected to a 15% drop in testosterone levels.

Get High-Protein & Low-Fat Diets – A high-protein meal supplemented with oleuropein (a chemical found in extra virgin oil) boosted testosterone by 300 % while lowering cortisol by half. Low-fat diets may cause lower testosterone levels. So, consume enough protein to keep your testosterone levels healthy, and avoid sweets, processed meals, fast food, and fried foods.

Consider taking an ashwagandha supplement – The herb ashwagandha is produced from the roots of the Withania somnifera plant. It is an essential component of Ayurvedic treatment and is now widely available as a supplement. Although ashwagandha is well recognized for reducing stress, it can also help men increase testosterone levels. Ashwagandha tablets can be an effective treatment for males with low testosterone levels. Before starting an ashwagandha supplement program, it’s essential to have a blood test to evaluate your free and total testosterone levels.

Increase vitamin D levels – Vitamin D is well recognized for its importance in bone health, although vitamin D transporters may be found throughout the body, including reproductive tissue. Reduced vitamin D levels have been related to low testosterone levels in middle-aged males. Supplementing with vitamin D can even increase testosterone in persons who are weak in the vitamin. Before starting a high-dose vitamin D pill to boost testosterone, it’s helpful to know where both numbers stand since, if neither is low or insufficient, this supplementation may not be useful.

Conclusion – Optimal testosterone levels in males are essential for promoting healthy aging, muscular growth, and sexual and cognitive performance. It is also feasible to naturally boost testosterone levels by dietary and lifestyle changes. But first, you must determine your current testosterone levels. Women with low testosterone levels can consult the Best gynecologist in Kolkata. The gynecologist may also suggest ways to boost testosterone naturally, and if required, she might suggest some supplements to enhance the level.

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