Testosterone is a steroid hormone which plays a key role in the male reproductive system, muscle growth, bone density and growth of body hair. With increasing age testosterone levels decrease gradually. Low T symptoms include depressed mood, low sex drive, low energy levels and erectile dysfunction. You can increase testosterone levels through these natural and easy ways.
Plenty Of Zinc Intake
You lose zinc through sweat and zinc is beneficial in increasing testosterone levels. Oysters, beans, nuts, whole grains, pistachios, spinach and avocados are rich in zinc. Zinc will help you sleep faster and also increase the quality of your sleep. Limit your zinc supplement dose to 40mg a day, as too much interferes your body’s ability to absorb other minerals.
Sleep Is Essential
Sleep is the time when the body repairs the wear and tear it goes throughout the day. REM cycles ensure the increase in testosterone levels. 6-7 hours of sleep is essential for your body.
Lose Those Extra Pounds
If you are overweight then shedding those extra pounds will increase your testosterone levels. Excess fat on your body results in additional estrogen secretion. This excess secretion of estrogen deterrents the impacts of testosterone.
Strength Training
Intense strength training is proved to increase testosterone levels. Keep in mind to increase weight and lower number of reps. Slower movements maximize the number of cross bridges between filaments that produces movement in the muscles.
Increase Vitamin D
Vitamin D boosts healthy development of sperm cell and maintains semen quality. Sun provides with the best Vitamin D on our planet. Expose a large amount of your skin to the sun, until it turns pink. Beware don’t expose you to the sun for long periods of time as it may cause skin cancer. 15-20 minutes before noon is sufficient.
Reduce Stress
When under stress your body produces fat retaining hormone called cortisol. Thus blocking the effects of testosterone. There so many different ways of reducing stress. Take a walk, pursue your hobby, listen to the favorite band, dance, laughing, meditation; these are some of the ways you can relieve your stress.
Reduce Or Eliminate Sugar From Diet
Sugar increases insulin levels, which leads to decrease in testosterone levels. Sugar intake will also set up for weight gain which again results in the decrease in testosterone levels.
Quit Smoking
If you haven’t already quit smoking, then you should now. It is the most devastating habit for your body. Smoking not only reduces testosterone levels but also reduces your chances of building lean muscle mass.
Fats In Diet
Avoid trans-fats in your diet. These found in deep fried, processed and frozen foods. Not all fats are, though. Saturated fats found in egg yolks keep your heart strong and are functional in testosterone formation. Your diet should contain 15-20% of fat intake. Fats are healthy as long as you keep in check the calorie intake. Include avocados, fatty fish, lean grass fed meat, nuts and seeds in your diet.
Incorporating these few simple and easy habits in your life will boost your testosterone levels significantly.
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