Testosterone is a steroid hormone that is found in the human body. In women, it is present in very low quantities. Men have much higher testosterone levels than women do.
Testosterone is very important for the body. It plays an important role in growing hair on men's faces, making the voice lower, adding muscle mass, etc. This hormone plays an essential role in reproduction too. This hormone is vital for the development of bones and muscles as well.
Small amounts of testosterone are found in women. It is formed from the adrenal gland found in both women and men. This hormone is very important for reproduction, again for both women and men. And for me, this hormone helps to develop the reproductive organs and it helps monitor their function.
In addition to the above, testosterone gives the signal to the body to make blood cells. By the age of 30, the level of testosterone is at the peak in the body, and as age starts to decrease, testosterone levels also starts to decrease. This is the reason that after the age of 35, the muscles of men begin to weaken.
But testosterone levels can be maintained after 35 simply by eating right, and by eating certain foods that boost testosterone naturally. You may have noticed that those who pay good attention to their diet, their body remains healthy even after the age of 35. That is because the intake of a balanced diet keeps testosterone levels up.
Here are a few ways in which men can increase testosterone naturally:
Reducing mental stress.
If you are stressed out, no matter what you eat, the testosterone level will not increase. So try to remain stress-free. You can use yoga to reduce stress, or another form of exercise. Getting outside can help too.
Shilajit or Mumijo.
Shilajit is rich in fulvic acid. Fulvic acid has proven to be helpful in making testosterone. So if you want to increase the level of testosterone in your body, then take good quality Shilajit.
Consuming coconut can increase testosterone levels. Actually, there is a good amount of good fat in coconuts too. These fats help in making testosterone. Not only testosterone, but coconut also helps in making other essential hormones of the body. If you eat raw coconut, that's even better.
Maca root increases testosterone rapidly. This is the main reason behind its use as an aphrodisiac. Apart from this, stress is reduced by its intake, and that helps a lot in making testosterone.
Since ancient times, ashwagandha was used to get rid of problems related to sex. It is also used as an aphrodisiac, and a mood balancer. Consumption of ashwagandha reduces the level of the cortisone hormone in the body so that there is no hindrance in testosterone accumulation.
Maintain a balanced diet.
A balanced diet is meant to include all the nutrients that the body needs. Include appropriate amounts of protein, carbs, and fiber in your diet. Many researchers say that testosterone levels decrease due to a lack of nutrients in the body. Therefore, the necessary nutrients must be included in the diet, every day.
Pumpkin seeds are rich in zinc, which increases the production of sex hormones. Apart from this, pumpkin seeds are also rich in amino acids, which make neurotransmitters such as serotonin. These seeds also help in making testosterone. You can roast pumpkin seeds and eat them that way, or grind them up and add them to other meals.
Exercise is a testosterone booster.
Regular exercise helps increase testosterone in men with low testosterone levels. Exercise also increases energy and helps one get better sleep at night. In addition, exercise helps maintain weight and even lose weight, thereby increasing the amount of testosterone in the body. Exercises like weight lifting and intense cardiovascular activity is best for increasing testosterone levels. One might consider weight lifting exercises such as bench presses, squats, deadlifts, and shoulder presses to start. For this, one should perform weight lifting exercises for 30 minutes, 4 or 5 times per week.
High-intensity interval training is another type of exercise that can actively increase testosterone levels. It involves a small, easy recovery exercise followed by a small but very intensive exercise. For example, one can do such exercises on a treadmill, elliptical trainer, or swimming pool. One can do cardio-like exercises for some time each week, such as running, swimming, or other aerobic exercises. One should not do too much because it can lower testosterone levels if they do.
Allow time for the body to recover in between workouts. Otherwise, the exercise regime may hinder testosterone levels. One should always talk to their trainer to find out the proper way to exercise.
Consuming healthy fats is a way to increase testosterone.
Like vitamins and other minerals, the body needs healthy fats for good functioning. Omega-3s are healthy fats that help increase testosterone levels, so one should eat nuts, avocados, almond oil, fish, poultry, olives, and olive oils that contain omega-3 fats. Monosaturated fat directly affects testosterone levels, for which one can consume peanuts, peanut butter, palm oil, and canola oil.
Avoid alcohol to increase testosterone.
Men should not intake more than 3 to 4 units of alcohol per day to maintain a healthy testosterone count. One unit means 25 ml. In addition, men should not consume alcohol for at least two days every week. Excessive alcohol intake has a direct effect on major hormones, including testosterone.
Fish oil is abundant in omega-3 fatty acids. Omega-3 fatty acids are very helpful in increasing testosterone levels. Research conducted in 2016 shows that the intake of fish oil led to an increase in the quality of semen and testosterone levels. Therefore, if you want to increase testosterone levels, then fish oil is the best option.
Testosterone is an important hormone that influences many functions of the body. Therefore, it is very important to be healthy and to keep testosterone levels high. To maintain normal testosterone levels in the body, one should include all the necessary nutrients in their diet, and should exercise regularly along with that.