Increase Your Testosterone Levels
Testosterone is one of the essential hormones in your body. Besides being responsible for the male reproductive function, it plays a crucial role in maintaining the so-called secondary sexual characteristics, such as body muscle mass and hair growth.
If your testosterone levels are too low, you might be feeling depressed, fatigued, gain weight, and even have a higher risk of contracting a disease. On the other hand, if your testosterone is at an optimal level, you’ll feel happier, more confident, your muscles will become stronger, and your libido will increase.
So which healthy behaviors should you cultivate daily to keep this all-important hormone at a high level? Let’s take a look.
Regular physical exercise and weightlifting
Going to the gym or a sports club and maintaining a heavy exercise routine is the number one natural testosterone booster out there. Resistance training is best, with high-intensity interval training (HIIT) and team sports coming in as a close second. Besides raising your testosterone, engaging in sports like football, basketball, or even poker can improve your brain health, and cultivate a competitive attitude, essential for boosting self-confidence.
Get at least 7 to 8 hours of sleep per night
According to a study from the University of Chicago, being even slightly sleep deprived (eight hours per night vs. five hours per night over a one-week period) can lead to a testosterone level drop of up to 15%. Not getting enough sleep can lead to a whole gamut of health issues, so do yourself a favor and establish a healthy sleep routine.
Keep your stress levels under control
Chronic stress leads to elevated levels of cortisol (stress hormone), which in turn swiftly reduces your natural levels of testosterone. That’s why you should do your best to keep your stress levels in check by maintaining a healthy diet, engaging in regular physical exercise, getting enough sleep, meditating, doing yoga, laughing, and building strong social bonds with others.
Get regular sun exposure or take a vitamin D supplement
Vitamin D is something you definitely don’t get enough of, especially if you live in the northern hemisphere. There are many scientific studies which suggest that regularly supplementing with vitamin D can boost your testosterone and help you avoid the winter blues.
So here they are, the best and most natural ways to kick your testosterone levels up a notch. Try them today, and soon you’ll feel the difference in your everyday life.