How to Increase Testosterone Levels Naturally

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 principal male sex hormone that increases stamina and builds mass whereas, it’s 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) but with age, their level starts depleting. About 1% of testosterones are lost every year with increasing age (above 40). Low testosterone level can also lead to 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 tangible results.

Ways to Increase Testosterone Levels Naturally

• Regular compound (weight lifting) exercises will help boost the testosterone production. These exercises tone several large muscles and not just two three smaller muscles. 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 weight lifting training 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 level to shrink. Also don’t starve yourself when trying to lose weight, 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 monosaturated 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 brussel sprouts because these foods reduce the level of estrogen.
• Take alcohol in a limited amount because alcohol effects 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.

From all the above facts, we realize how vital testosterone is for human health. It benefits in increasing muscle and their strength, decreases body fat levels, improves mood, decreases bad cholesterol, improves sexual endurance. Hence, there is no doubt why one shouldn’t give extra care to increase your testosterone levels. Follow these ways and enjoy a healthy life.