5 Ways to Naturally Boost Your Testosterone
When you see the term “testosterone,” we typically associate it with masculinity and men. However, women generate testosterone too. So, what exactly is testosterone? Testosterone is a steroid hormone that plays a significant role in the male sperm production and produced in women’s ovaries in much smaller amounts. Rising levels of testosterone stimulates physical and chemical changes for boys and men such as increased muscle, pubic hair growth, deeper lengthened vocal chords, and increased sexual desire.
Testosterone production significantly spikes during puberty and starts to drop after age 30. Having optimal levels of the steroid hormone is essential from puberty throughout adulthood for general health, aids in preventing certain chronic diseases, and increases energy levels. As our levels of testosterone naturally decrease over time, rest assured there are ways to naturally boost it back up.
Low T in Men and Women
Since women already produce very little testosterone, their levels drop even lower after reaching menopause, typically around the age of 45-50 when women’s menstrual cycles cease. Low levels of testosterone in women are commonly linked to the cause of headaches, anxiety, and decreased sexual drive. Men’s testosterone gradually decreases over time, usually after reaching their mid-thirties. Signs of low testosterone in men include depression, bone loss, fatigue, and erectile dysfunction. In addition to blood testing, you can take a Low T questionnaire to determine if your testosterone levels may be insufficient.
Ways to Boost Testosterone
Increasing T levels in your body can help increase muscle mass, improve health and sexual well-being for both men and women. Here are some ways to naturally boost your hormone levels to ensure optimal health.
One of the most effective ways of boosting testosterone is physical activity. Studies have shown that people who exercise frequently have higher testosterone levels than people that exercise little to none at all. Resistance training, such as weight-lifting and high-intensity exercise are known to be the most testosterone-inducing forms of physical activity for short-term and long term benefits.
Consume Protein, Fats & Carbs
Your diet also has a major impact on your testosterone level. You can monitor your hormone levels by focusing on your long-term caloric intake and diet. Poor dieting or overeating may cause your testosterone levels to fluctuate. Maintaining a balanced diet including enough protein, carbs, and fats can assist in healthy hormone levels as well as help with fat loss. Plenty of protein helps build muscle mass, carbohydrates help supply energy for resistance training, and healthy fats help maximize testosterone production.
Get more sunlight
You won’t find a better natural testosterone booster than the vitamin d from sunlight. The European Journal of Endocrinology conducted a study and found direct correlation that men deficient in vitamin d also had insufficient testosterone levels. Worried about getting too much sun? Once your body produces enough vitamin d from the sun, the ultraviolet rays will stop your body from overproducing. It is important to always wear sufficient sunscreen to help protect from sunburn and other harmful effects from overexposure of the sun’s rays. About 10-20 minutes of sun a day during spring and summer seasons and 2 hours a day in winter is recommended to give you the adequate vitamin to increase testosterone and reap other benefits.
The benefits of taking multivitamins are still up for debate, but taking specific vitamins and minerals may prove to be very helpful. Zinc, a mineral found in cells throughout the body supports the functionality of the body’s immune system, stimulates cell growth, injury healing, and helps break down carbohydrates. Taking zinc supplements have been known to raise testosterone. Other studies also suggest taking vitamin a, c, d, and e supplements to increase hormone production and sex drive, with zinc and vitamin d being the most beneficial.
Get enough rest
Getting high quality sleep also affects your testosterone. A long-term study found people who are sleep-deprived (typically sleeping for only 5 hours or less a night) also linked to a 15% decrease in testosterone levels. Normal testosterone production requires undisturbed, restful sleep also known as REM (rapid eye movement) sleep. Sleep disturbance can increase more stress over time, which can also cause low T. Although some people argue they are able to function on less sleep, research suggests about 7-10 hours of sleep a night is ideal for testosterone and long-term health.
Healthy testosterone levels are fundamental for both men and women to manage a healthier lifestyle. Not only does optimal testosterone levels help with sexual function, it promotes muscle growth, cognitive function and decreases chances of health risks and obesity. As we grow older and our hormone levels begin to decrease, it is wise to take charge in finding the best natural ways to boost it back up to continue to enjoy a healthy life. At Ageless Forever, we specialize in Testosterone Replacement Therapy (TRT) in order to examine and monitor T levels as well as other important hormones for both men and women to help slow and reverse the effects of aging. We believe in providing you the most accurate and up-to-date information and tools required to live a life full of vigor, health, and happiness.
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