Testosterone is the most vital male sexual hormone. It is quite natural for levels of testosterone to decline as a person grows old, but there are a few kinds of steps that they can take to slow, and perhaps reverse, the process of how to naturally increase testosterone gradually.
Testosterone is vital to a man’s overall health and also their well-being. Low levels of testosterone can affect the composition of the body unfavorably, and as people grow older, reduced testosterone levels can also cause them to gain weight. Low levels of testosterone can also affect sexual function, causing reduced sexual drive in men, fewer erections, and infertility. Let’s discuss some of the solutions in detail on how men can increase their testosterone levels.
Getting enough sleep
Short sleep can affect the levels of hormones & also chemicals that the body requires to function properly, including testosterone. One of the studies found that levels of testosterone can drop in men who do not get the right amount of sleep.
Ten men aged around 24 years old spent around a week sleeping for almost 8 hours per night at home; they then spent the next 11 nights in the lab. The researchers figured out that after only 1 week of restricted sleep, daytime testosterone levels dropped by up to 15 percent. Normal aging sees testosterone cut down by just 1 to 2 percent per year.
Making sleep your priority may help sustain how to naturally increase testosterone. People should focus on sleeping for at least 8 hours each night. People having any kind of problems getting quality sleep daily should discuss it with their doctor.
Maintain a balanced diet
Research has shown that eating right is essential to sustain testosterone levels & also overall health. According to a report, it is said that low testosterone levels and being overweight may contribute to numerous inflammatory conditions, along with impaired neurological function. Additional research has shown that overeating and yo-yo dieting disrupt hormone levels. This effect is evident in athletes & also in people who are quite active.
The best diets are the ones that involve whole foods & offer a healthful balance of fats, carbohydrates, and proteins. Eating a healthy & nutritious diet can keep all hormone levels in the body balanced and promote optimal health in the long term.
Lose weight
It is said that men who carry more weight have lower levels of testosterone. Research has reported that some obese males between the ages of 14 and 20 have up to 50 percent less testosterone than those who are not overweight.
Stay active
A study found that the more active an individual is, the more testosterone they will have. Another study suggested that increasing physical activity was more beneficial than weight loss for improving testosterone levels. However, it is a nice idea not to overdo it, as higher levels of exercise may cause low testosterone. The same study found that long-distance runners may experience low testosterone levels. The researchers also speculated that this might be because of inadequate energy & improper nutrition.
Stress Reduction
Long-term & chronic stress is very dangerous and can lead to many issues in the body.
Stress elevates the hormone cortisol, which is responsible for managing processes, including immune response and metabolism. Elevated cortisol negatively impacts testosterone. A study found that stressful events contributed to erratic changes in testosterone levels in males. The researchers suggest that the stress response in the male study participants resulted in aggression and emotional inhibition, and this could explain the differences between the sexes.
Vitamins & supplements
A study found that taking vitamin D supplements might correct the deficiency & contribute to increased levels of testosterone. Getting 15 minutes of direct sunlight each day can keep vitamin D levels managed right. Food sources that are high in vitamin D include salmon & other fatty fish, milk, and cereal products.
DHEA is a hormone that helps to form testosterone & hormones that affect the composition of the body. As men grow old, DHEA levels, as do testosterone levels. A study involved giving DHEA supplements to a group of old men. The researchers found that the supplements produced small but positive effects on the composition of the body.
Eating fats that are healthfully found in fish and flaxseed might help the body use the DHEA it forms. Magnesium supplementation can help return the levels of testosterone to normal if the cause of the decrease is a deficiency.
The zinc deficiency with magnesium may contribute to a drop in the level of testosterone. A study showed that one month of zinc supplementation could prevent a decline in testosterone levels in men who work out on regular basis. It is possible to correct both magnesium and zinc deficiency through diet. Magnesium-rich foods include whole grains & dark leafy greens. Zinc is an ingredient in dark greens, flax seeds, and even pumpkin seeds. Creatine is known for its small but reliable testosterone growth. It is said that higher levels of testosterone are found in football players occur after taking creatine supplements for 10 weeks.
Avoid drug and alcohol abuse
Drug abuse and alcohol have been linked to lower testosterone. Alcohol abuse and, alcohol use affect the glands and also the hormones that are present in male reproductive health. Going ahead, alcohol can cause low testosterone levels because of the effects it has on the body, involving causing hormonal reactions & cell damage.
The bottom line:
Testosterone development begins just before birth and assists in the formation of the male sexual organs. Testosterone drives the libido, formation of sperm, distribution of body fat, muscle strength, and also the creation of red blood cells in men. Women also form testosterone in their ovaries & also in adrenal glands, but they form significantly lower levels than ED men.
People can naturally increase testosterone through diet & also with the help of exercise, or in a few cases, through supplementation. However, there is no clear evidence to prove that testosterone therapy grows testosterone in healthy men.
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