Increase Testosterone Naturally | How to increase Testosterone | Testosterone Booster | testosterone booster foods | low testosterone
If you have low level of testosterone you may experience low energy, decrease sexual urge or low libido, difficulty in concentration, decrease muscle mass and many more
Low testosterone level is also bad for your heart and bone. It can cause various heart problems and osteoporosis
So, it is very important to keep the testosterone level normal
How to increase testosterone naturally:
Lets see How to increase testosterone with exercise, diet, good sleep and reducing stress.
How to boost testosterone - Exercise:
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Not only that but it can also boost your testosterone levels.
Now what type of exercise is beneficial to boost testosterone level.
Study shows all forms of exercise may increase your testosterone levels, however; weightlifting and high intensity interval training is more beneficial in this regards.
High intensity interval training not only increase testosterone level, it can burn a lot of calories in a short amount of time, increase oxygen consumption, reduce blood pressure and blood sugar.
So, exercise is the key for a healthy life.
Testosterone booster / testosterone booster foods:
Here are list of few foods you can try like:
Fatty fish
Dark leafy green vegetables
Egg
Shellfish
Berries, cherries, pomegranates and Avocados
You can try Korean red ginseng which not only increase testosterone level, but give you an extra stamina and calmness. But remember, it is not FDA approved.
Here are some foods you can consider to boost l-arginine level
Turkey
Pork loin
Chicken
Pumpkin seeds
Soybeans
Peanuts
Spirulina
Chickpeas
Lentils
Boost testosterone naturally - With high quality sleep:
Getting good sleep is just as important for your health as diet and exercise.
Most research recommends at least 7-8 hours of sleep every night is beneficial for our health.
The timing of sleep may be more important than sleep length itself in determining testosterone levels. Maintain a fix timing of sleep may improve the testosterone level as it is related to circadian rhythm. Frequent waking-up from sleep is also related to low testosterone level.
So, good amount of high quality sleep is necessary to boost your testosterone level.
Avoid estrogen-like chemicals and boost testosterone:
There are several other factors that may affect your hormone levels like estrogen-like chemicals.
Testosterone levels may be affected by high level of estrogen-like chemicals like bisphenol-A (BPA), parabens, and other chemicals found in some types of plastic.
Take a vitamin D supplement and increase testosterone
Some studies have found that low levels of vitamin D could be associated with decreased testosterone levels. So check your vitamin D level and act accordingly
How to boost testosterone naturally - Limit alcohol intake:
Testosterone levels may drop as quickly as 30 minutes after you drink alcohol. Heavy alcohol use can lead to reduced testicular function and testicular atrophy
Alcohol and testosterone have a complex relationship. It’s best to moderate your alcohol intake since excessive consumption can have a negative effect on your testosterone levels and testicular health
Minimize stress and cortisol levels - increase testosterone naturally
Chronic stress have negative impact on health and testosterone levels. Long-term stress can elevate cortisol level. Sudden elevations in cortisol can quickly reduce testosterone level. It is also responsible for weight gain and increase body fat
So, try to manage your stress to avoid many health problems
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