Contrary to what some may believe, testosterone is present in both men and women. The male gender has significantly more testosterone which explains why some make the mistake of thinking women don’t have this naturally occurring hormone. It is also important for men to have adequate testosterone level as it is needed for the development of male reproductive system particularly the prostate and testis.
Testosterone also allows a man’s body to build muscle and bone mass, increase energy levels, improve libido, grow hair, and to have better cognition. Diabetics will also benefit as the hormone helps regulate insulin management in the body. Additionally, testosterone helps prevent osteoporosis. These are the prime reasons why men should know how to increase testosterone levels in their bodies.
The lack of testosterone may lead to not only a major physical setback but also a few mental and emotional issues, as well. The physical issue here aside from the effect on the body’s development is weight gain. It has been discovered that there is a correlation between low testosterone levels and increased fat storage. This may well be one of the many reasons why many put on weight. The other side effects of lack of the hormone are depression, sleeping problems, low energy level, low sex drive and lack of confidence.
How to Increase Testosterone Levels Naturally?
Before you go on a testosterone-packing binge, make sure you do lack this vital hormone by consulting your doctor. You will need to undergo a few tests to determine if there is a need for some sort of intervention. If results show that you are well below the 230 ng/dL, then you need to boost your hormones.
The most important thing is for you to work on your body. If you are packing some extra pounds, which you most likely are since you’re suffering from low testosterone levels, you need to keep your weight down. Eat right, exercise and change your state of mind and lifestyle.
You can get your testosterone fix from eating the right kind of food. Limit your intake of foods high in carbohydrate as it tends to temporarily lower the testosterone level immediately after consumption. Instead, increase your protein intake especially during breakfast. Start your day with a protein-rich meal to keep your testosterone level high. You’ll also need to eat enough healthy fats. You can get them from nuts, fish oil, avocado and coconut oil. You also need to load up on vegetables like cabbage, broccoli, kale and spinach.
Another tip on how to increase testosterone levels is to have a healthier mental and emotional state. A stress-free life translates to a testosterone-high body. Prevent the increase of cortisol levels in your body by managing your stress. Get out a little more, especially early in the morning so you can get some morning sun. Vitamin D, which you can get for free from the sun, is also helpful in increasing testosterone.
Depriving yourself of sleep is also a major cause of lack of testosterone. Make sure you get enough sleep say at least 7 to 8 hours a day. Sneaking a nap during the day will also help. Six hours of sleep is still acceptable though five hours is pushing it too far. A study proves that sleeping for only five hours or less can cause testosterone levels to fall by up to 15 percent.
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