Testosterone is the most important male hormone. It is also the male sex hormone and is responsible for a healthy life of a male. Testosterone levels drops gradually when a person ages , but some habits reduce the testosterone levels in males.
Testosterone is the main hormone for muscle growth as well. Good levels of testosterone in a male is what helps him to grow bigger muscles when he rests. So, high levels of testosterone helps to build muscles faster. The more levels of testosterone a male has , the better muscle growth and overall health he will have.
NATURAL WAYS TO INCREASE TESTOSTERONE
There are many ways to increase testosterone levels in a male naturally.
Testosterone in males generally peaks in his twenties , and starts decreasing gradually after the age of 30 , by about 1% every year. Testosterone also decreased in adult males due to certain changes in lifestyle , eating too much junk , smoking , etc.
The best ways to increase testosterone is to adapt healthy lifestyle habits and proper scheduled daily routine.
1. Reduce Stress
Stress is the main killer of male testosterone levels.
With high stress levels , the body's testosterone lowers gradually leading to many problems in the body.
One need to kill his stress to maintain good levels of testosterone , this can be done by many ways,
Listening to some soft soothing music,
Doing something that you like (any hobby like reading),
Go for a walk,
Talk to someone close and share your problems, etc.
Not only for good levels of testosterone , a person should try to kill his stress for a healthy heart and mind. Feeling tired , fatigue , restlessness , disturbed sleep cycle , are all symptoms of high stress and low testosterone levels in the body.
2. Start exercising
Exercise is one of the best ways to boost testosterone levels naturally.
When we workout , our heart-rate increases which in turn helps our heart to pump oxygen and other nutrients to all parts of the body effectively and thus help in better production of natural body hormones , specially testosterone
For a normal adult , an exercise session can include a 30 min , medium pace cardio, 30 min weight training session , cycling , swimming or a proper daily weight training bodybuilding lifestyle.
The best proven exercise is SQUATS. Squats help a lot in boosting testosterone. Doing leg press can also help boosting testosterone but squats help more in synthesising natural testosterone levels as compared to leg press by up to 40% . Just try with free body squats if you are a beginner , for intermediate and professional users , you can use extra barbell and weights to add resistance.
3. Eating a balanced high-protein diet
For a healthy lifestyle , make sure to add all the essential macro-nutrients ( protein , carbohydrates & fats ) in your daily diet in the proper ratio.
The best macro breakdown percentage should be , 40% protein , 50% complex carbohydrates and 10% healthy ( unsaturated fats ).
Protein consumption reduces our hunger and in-turn stops us from eating unhealthy junk which is responsible for lowering testosterone levels in the body.
Check out my article about the amount of daily Protein requirement for muscle building & fat loss
The above breakdown works best for people who do weight training on a regular basis , for a non-workout person try excluding all sugary foods and processed carbohydrates from your diet.
4. Lose weight
Men with more weight , or men who are overweight , tend to have lower levels of testosterone in our body. Having more body fat percentage is also a sign that you body has low testosterone levels.
For a person who is overweight , his heart has to work hard to pump the blood and all the nutrients in all parts of the body , and also to move the body , like , while walking , running , or doing other day to day bodily movements. So maintaining body weight and losing some kilograms will help you to increase your natural testosterone levels in the body.
5. Quit smoking and drinking
Smoking is one of the main cause for lower levels of testosterone in the body.
When a person smokes , the smoke we inhale shrinks the blood vessels in our body which lead to high blood pressure and eventually kills the testosterone which our body produces.
Blood pressure is know as the "silent killer" in medical terms , as it can cause heart strokes and can kill the person as well. Sometimes it happens that a person not even knows he has high blood pressure.
Smoking is the main cause of lower testosterone levels and causing high blood pressure.
The same happens when a person drinks , but its effect is low , you can drink OCCASIONALLY (not more than 2 drinks at one go) , but still it will be responsible for your lower testosterone levels in the body.
6. Add Omega-3 (Fish Oil) or Olive Oil in your diet
Omega-3 or Fish Oil is very helpful in maintaining a healthy heart and boosting testosterone levels in the body.
Olive oil or Fish oil are sources of unsaturated fatty acids , which are good for our heart as they are a source of HDL (Good Cholesterol) , which are helpful in reducing the risk of heart diseases.
Instead of butter , and all the processed oils , cook food in Fish oil or Olive oil which is a perfect source for unsaturated fatty acids and can help maintaining testosterone levels in the body.
7. Have enough sleep
After a long and tiring day , our body needs to rest properly. Lack of sleep can have serious affects on our body's testosterone levels.
Our body grows when we sleep , our hair , our nails even our muscle tissues grows bigger when we rest after a tough weight training session , so getting a proper sleep of at least 7 - 8 hours is needed to boost the naturally testosterone levels in the body.
THE BOTTOM LINE
Testosterone is responsible for the overall functioning of a male. It helps in maintaining the proper physical and mental health of a male.
Lower testosterone levels can result in reduced sex drive , fewer erections , lower energy in the body , decreased strength , increased body fat , hair loss , etc.
So maintaining healthy testosterone levels is very essential for a male. Follow the above tips and be regular in your habits for best results.
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