Testosterone is the dominant hormone in males but it is also found in females. It is responsible for increased muscles and hair growth, especially during puberty in boys. It is also essential for general health, sex drive, sexual functions, body composition, and a lot of other things in men. Low testosterone levels can have several effects on the body such as fatigue, reduced muscle mass, erectile dysfunction, and increased body fat. That’s why keeping the testosterone level between 264 and 916 nanograms per deciliter is essential. Here’s how to increase testosterone levels in the right way.
Get Enough Sleep
During sleep, the body releases various hormones and chemicals that the body needs to stay healthy and function well. Lack of sleep or sleeping for a short time reduces testosterone levels in men. Most testosterone is produced during sleep and it requires almost 8 hours to have the right effect. While 8 hours might be too much sleep for some people, 4 or 5 hours of sleep will reduce the testosterone level by 15% the next day.
Workout and Lift Weights
Exercise is essential for keeping your overall health in pristine condition. It prevents various diseases and improves bodily functions including testosterone production. When you work on your muscles, the body produces testosterone to help them grow. Diversify your training routine by doing cardio, strength training, and weight lifting. If you don’t have time to go to the gym, you can walk or just make an effort to stay active throughout the day.
Vitamins and Supplements
The body may have a deficiency in producing certain hormones or nutrients. Having vitamins and supplements will provide your body with the missing nutrients. You can eat food that contains vitamins but they won’t be as concentrated as a supplement pill. There are vitamin pills, testosterone boosters, and other supplements that enhance the testosterone levels in the body. However, ask your doctor about any supplements you plan to take to ensure that you’re given the green light to do so.
Improve Your Diet
Studies have shown that obese men are more likely to have lower testosterone levels. The fats in the body cause enzyme production that turns testosterone into estradiol. That’s why maintaining a balanced diet will get rid of excess body fat and improve testosterone production in the body. Watch what you eat and consume in moderation. Having a diet based on whole foods has the best results when you need to improve testosterone levels.
Stress raises cortisol levels which is a hormone responsible for managing immunity response and metabolism among other functions. However, cortisol affects testosterone negatively and lowers its levels in the body. That’s why it’s essential to reduce any stress triggers around you. Start a daily habit of making time for yourself by doing things you enjoy to reduce stress.
Having acceptable levels of testosterone is crucial for every man and even women as well. It helps in muscle growth, body composition, and general health. Getting enough sleep and exercising make the body produce more testosterone while vitamins and supplements treat deficiencies that might affect testosterone levels. Have a balanced diet and stay away from stressful triggers and you will feel a difference in your health.