Testosterone is one of the most critical hormones in the body. It is found in both genders, but the ratio is switched. In simple terms, men have more testosterone than estrogen, while for women, it’s the other way around. Testosterone is essential for various functions in our body; low testosterone levels lead to brain fog, infertility, performance issues, loss of muscle mass, and much more.
We recommend consulting a professional doctor or endocrinologist if you feel your issues are severe. Still, we have laid down five simple things you can do every day to boost your testosterone to the next level.
5 Easy Ways to Increase Your Testosterone Levels:
Lower Your Stress Levels
Having a hectic lifestyle takes a toll on your body and your mind. An increase in stress levels leads to over secretion of cortisol in the body, leading to binging, laziness and cravings that ultimately lead to low testosterone levels. Get some early morning sun, take a brisk walk after dinner; there are several ways one can unwind. Taking care of your mental space will reward you heavily in the long run.
Eat More Fats and Protein
It’s no shocker that protein is required by the body for several essential life functions and to look good, yet the majority of the population is protein deficient. People have demonized fats over the years, but the truth is the high quality of fats is crucial for your skin, hair, gut, and your hormonal system of the body. Eat good fats like avocado, nuts, seeds, peanut butter, olive oil, coconut oil helps to boost testosterone levels in our body.
Lift Heavy
Having muscle mass is directly related to high testosterone levels. Lifting heavy has proven to increase testosterone levels in men. Researchers found out that people who tend to perform a lot of cardio have lower levels of testosterone. No, this does not mean cardio is bad for you; we just recommend that if you’re training both, lift weights first, then do the endurance training for maximum benefits.
Sleep Well
Sleep is one of the most critical aspects of recovery. Losing out on sleep stalls fat loss, decreases secretion of several hormones, causes swelling of nerves, and can lead to several serious ailments; Sleep is crucial for long and happy life. A preliminary new study shows a week of sleep loss lowered testosterone levels by up to 15% in the group of healthy young men. Researchers say low testosterone levels can negatively affect men’s health in a variety of ways
Get Some Supplements
If you’re eating healthy, working out consistently and sleeping well, then you should try out supplements that will help you meet your body’s needs that are not fulfilled by food. Many multivitamins, herbs and amino acids have proven to increase testosterone levels in men. Be cautious, though, as there are many ineffective supplements out there that do almost nothing.