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How To Increase Testosterone
How To Increase Testosterone Levels
Most people think testosterone is a sex hormone found only in men. However, woman also produce small amounts of this much needed hormone. Testosterone is produced in the ovaries as well as the testicles. This steroid hormone also comes from the adrenal glands, though in much smaller amounts.
Testosterone plays an important role during male puberty: this hormone is what causes the hair growth, deeper voice and larger muscle mass in growing boys.
Healthy Testosterone Levels Are A Necessity For Men's Health
Healthy levels of testosterone are necessary for many reasons. Not only does this hormone regulate sexual functions and body composition, it is also important for all over good health and to ward-off certain diseases. This is why all adults, male and female, should ensure they have adequate levels of testosterone
as they age. This hormone is vital to optimum body growth and function.
There are many ways you can increase the amount of testosterone your body produces.
These are just a few of them:
1. Vitamin D
The easiest way to boost your testosterone levels
is to get out and enjoy the sunshine. Sunlight offers up some powerful Vitamin D, which ramps up testosterone while you are enjoying the daylight.
However, most people in the United States are deficient in Vitamin D. Some have such low levels of this needed vitamin that they have to take supplements because they can't get enough sunlight to raise their levels fast enough.
Studies show that taking 3,000 IU of Vitamin D3 every day for a year will increase the testosterone levels by roughly 25%. Older people may want to take calcium with their Vitamin D. Studies have shown that taking the two together reduces the risk of falling.
Both sunshine and Vitamin D3 may help boost testosterone levels. People who choose vitamins, or both, with reap great benefits from a daily dose of Vitamin D.
Those with low levels of Vitamin D will soon see improvements in their overall health.
2. Other Vitamins and Minerals
Although many doctors still debate the benefits of multivitamins, many agree that there are certain vitamins and minerals that may offer great value in boosting testosterone.
Vitamin B supplements, when paired with zinc, increases the quality of sperm by up to 74%. Zinc is also a testosterone booster in those who are deficient in this mineral, and in athletes with normal levels of zinc.
While some research has been done on whether vitamins A, C and E effect testosterone and other sex hormone levels, more is needed to reach any conclusion on these specific vitamins.
So far, zinc and Vitamin D seem to be the most powerful testosterone boosters.
3. Proper Eating
Food plays a large role in the amount of testosterone and other hormones that the body produces. A diet filled with whole foods, with a good balance of carbs, fats and proteins is perfect for raising hormone levels and is generally beneficial to your overall well-being.
Carbs are great for athletes because they help the body reach optimum levels of testosterone during a resistance training program.
Proteins are a great way to lose fat while optimizing and maintaining healthy levels of testosterone.
While fats are seen as 'the bad guy' in our diet, some healthy fats are needed for our overall health and testosterone production.
It is important to think about your diet and your calorie intake over a long period of time. Sticking to a whole food diet, rather than constantly overeating unhealthy foods and then dieting, is the key to healthy testosterone levels. Cycles of overeating and dieting may mess with your production of testosterone.
4. Lower Cortisol and Stress Levels
Elevated stress levels often lead to elevated levels of cortisol. This steroid hormone is produced in the adrenal glands and helps regulate metabolism and blood sugar levels, reduces inflammation and blood pressure and is vital in our health and well-being.
High levels of cortisol lead to lower levels of testosterone. Higher stress and cortisol levels may cause you to overeat and gain weight. This weight gain often leads to fatty deposits around your vital organs. All these changes to your body can only negatively affect testosterone levels.
Eating a balanced diet, and lowering the stress in your life, not only raises your testosterone levels, but offers you long-term health benefits. Too much stress is just bad for everyone's testosterone level. Low cortisol means less stress and more testosterone.
5. Exercise
Everyone should know by now that exercise is one of the best ways to prevent a lot of diseases related to our lifestyles. What's interesting is that exercise is also a great way to boost testosterone levels.
Weight lifting is a great way to boost testosterone levels quickly and helps to maintain proper levels for the long-term. Resistance training is a great way for anyone to get started on the road to good health and proper hormone levels.
High-intensity interval training - performing a short burst of high-intensity exercise then a low-intensity exercise, and repeating until tired - is also a great way to boost those testosterone levels.
Those who exercise regularly have higher levels of testosterone. Older people who exercise also see an increase in their fitness levels and reaction times.
6. A Good Night's Sleep
Sleeping is another easy way to boost testosterone levels. A good night's sleep is as important as a healthy diet and proper exercise.
Studies have shown that sleep plays an important role in testosterone levels. Those who only sleep 5 hours a night may see their testosterone levels decrease by 15%. Those who only got 4 hours of sleep are bordering on the deficient levels. Fortunately, studies show that each additional hour of sleep actually raises the testosterone level by 15% or more.
While some people can get by on less sleep, studies show that 7-10 hours of sleep is ideal for the best testosterone levels and long-term health benefits.
7. Happy Sex
Sexual relations have a very important role in regulating and maintaining proper levels of testosterone and other sex hormones. A happy, healthy sexual relationship gives a big boost to both health and testosterone levels.
Laughing and enjoying yourself, no matter what you are doing throughout the course of your day, can only lead to higher levels of every beneficial hormone your body needs.
8. Natural Testosterone Boosters
One natural herb that shows testosterone boosting powers is ashwagandha. This herb was tested on a group of infertile men; the study found that some had a 17% rise in their testosterone levels and a whopping 167% increase in their sperm count. Healthy men that take ashwagandha see around a 15% increase in their testosterone levels.
Other studies have shown that ashwagandha also lowers cortisol levels by up to 25%. This is great because we already know that lower cortisol levels lead to higher testosterone levels.
Another study has shown that ginger extract may boost testosterone levels in infertile men by as much as 17%,
while also increasing the levels of other sex hormones. Ginger tastes good and offers a wide variety of health benefits to the human body.
Horny goat weed, tongkat ali, Mucuna pruriens and shiljit are herbs that show some promise in boosting testosterone. More research is needed, but findings so far seem to indicate some help for infertile men with low levels of testosterone.
It's not known if men with normal testosterone functions and levels are helped by these herbs. However, they may be a way for infertile men to achieve fatherhood.
9. Things to Avoid
Estrogen-like chemicals may have an affect on your testosterone levels. It is important to limit the amount of exposure you have to parabens, BPA and other types of chemicals used to make plastics.
Alcohol and drugs can also lower your testosterone levels. Recreational drugs, as well as some prescription drugs, may have a negative effect on your body.
Reducing your exposure to harmful chemicals that can enter your body through your mouth or skin is the best way to protect your testosterone health.
Why Testosterone is Vital
After the age of 25 the level of testosterone in men begins to decline. This decline can lead to weight gain, increased risk of diseases and even early death.
Woman also need to maintain healthy levels of testosterone, estrogen and progesterone.
If everyone lives a happy, healthy lifestyle, taking steps to increase their testosterone levels, the desired results will be an improvement in body and health - a win-win situation for everyone.
