Testosterone is a fundamental hormone primarily secreted by the testes in males and ovaries in females, although small amounts are also produced by adrenal glands in both males and females. It is the principal male sex hormone that increases stamina and builds mass, whereas, its deficiency causes many problems like obesity, brittle bones, muscle loss, and even impotence.
In human bloodstream, the normal level of testosterone is between 350 to 1,000 nanograms per deciliter (ng/dl). However, with age, their level starts depleting. About 1% of testosterone hormone levels is lost every year with increasing age (above 40). Low testosterone level can also lead to a heart attack. Even men in their 30s fall prey to low testosterone levels. There are natural ways to boost the production of testosterone, but you need to follow them religiously to see noticeable results.
Ways to Increase Testosterone Levels Naturally
- Regular compound (weightlifting) exercises will help boost the testosterone production. These exercises tone several large muscles and not just the smaller ones. Such exercises include squats, bench press, back rows, deadlifts, chin-ups, dips, lunges, and military presses have been found to increase the testosterone level.
- Start heavy weightlifting training from when you’re young because if you are able to maintain high testosterone levels in your 20s and 30s, you won’t have problems maintaining your testosterone levels later on.
- For good testosterone levels, do at least 3 sets of each exercise.
It’s important to exercise and work hard, but it’s more important to rest and have a proper sleep. Sleep at least for 8 hours a day.
If you have a flopping belly, get rid of it as soon as possible. The reason is that excess body fat elevates estrogen levels which cause testosterone levels to shrink. Also don’t starve yourself when trying to lose weight for less calorie intake shuts down the testosterone production. - Don’t ignore carbohydrates from your meals. Ignoring fats is a clear symptom that testosterone levels are taking a plunge. Take at least the minimum amount of carbohydrates required by the body daily. High amount of dietary protein in blood also lowers the testosterone production. Take more fats.
- Nuts are a healthy diet rich in monounsaturated fat. Studies have shown that people who ate ample nuts had high level of testosterones.
- Don’t have long gaps between your meals, instead, have 6 small meals a day.
- Increase the intake of cruciferous vegetables, like broccoli, cauliflower, radishes, turnips, cabbage, and Brussels sprouts because these foods reduce the level of estrogen.
- Take alcohol in a limited amount because alcohol adversely affects the testosterone level.
- As already known, testosterone is the principal sex hormone which increases your sex life and sexual endurance. Sexual stimulation causes the production of oxytocin, endorphin and testosterone. Scientists recommend sex at least once a week or else lack of sexual activity drops the level of testosterone. According to German scientists, an erection a day is healthy and boosts testosterone circulation.
