As everyone knows testosterone is the most essential hormone produced in males and females too. Testosterone aids the body in the enhancement of the male reproductive system, secondary sexual features, moreover also in building muscles. Testosterone plays a vital role especially in males in the building muscles and weight loss.
The average production of testosterone in a male body is approximately around 7 milligrams per day (49-50 milligrams for a week). People whoever has low testosterone levels (i.e. below 49 milligrams) may experience problems like:
- Hair loss
- Low sexual performance
- Put on body weight
- Increase in stress level
To avoid those problems try to Boost Testosterone Naturally by making the following changes in your daily routine.
Involve yourself in physical activities like weight lifting, exercises, and playing sports on a regular basis for about 45-60mins. Studies prove that adding deadlifts, squats, bench presses, and pull-ups to your workout plan may help your body to produce testosterone more effectively. This may not only help you to boost the testosterone levels but also protect you from several diseases.
When you are experiencing long term stress, the body releases a chemical called Cortisol. Cortisol shows a negative impact on testosterone levels, higher the level of cortisol the lower is the level of testosterone. Try to avoid stress by indulging yourself in physical activities on a regular basis, focusing on a high protein diet, sleeping patterns, and laugher. These habits help in reducing the levels of cortisol which in turn increases the levels of testosterone naturally in your body.
According to the studies, everything you consume has an impact on the production of hormones in your body. So, it is always recommended to consume a high protein diet with balanced carbs, and fats. Overeating or severe dieting may result in low levels of testosterone. Consuming foods enriched with proteins helps the body to produce the required amount of hormones. Carbs help your body to maintain testosterone levels during the process of physical training.
Vitamin D (Sunlight)
Vitamin D is one of the most necessary vitamins for the body. Exposure of sunlight for 15mins in a day results in the production of Vitamin D in the skin naturally. This may improve the production of testosterone by 25percent. Vitamin D has many benefits like it can boost testosterone naturally, protects from several diseases, and speeding up the weight loss process.
Proper high-quality sleep of 7-8 hours is essential for a human body to optimize the hormone levels.
Studies prove that people who sleep for 5-6 hours and with insufficient amounts of rest may result in low production of testosterone by 15per cent, hair fall, weight gain.
Add spices and herbs to your high protein foods as they are loaded with natural properties which affect the testosterone levels positively.
Especially Ashwagandha & Ginger are considered as the best natural testosterone boosters.
Ashwagandha helps to reduce the cortisol (the stress hormone) as a result increases the level of testosterone by 17 percent and sperm count by 167 percent.
Ginger is a natural booster for all the essential sex hormones along with testosterone.
Heavyweight is linked with low testosterone levels.
Studies prove that males who are overweighting may encounter low levels of testosterone by 50 percent. Production of testosterone is low in males with excess weight compared to males with normal weight.
Consumption of alcohol may harm the glands which are engaged in the male reproductive system. In turn, alcohol may have a negative impact on the release of testosterone in the body which results in low sex performance.
Testosterone is an important hormone for males and females too. Boosting testosterone naturally is essential for the smooth functioning of a human body. Imbalance of hormones may cause several health problems so try to take all the measures to lead a healthy lifestyle.