Testosterone is a male hormone that is responsible for masculine characteristics. The levels of this hormone manage manly functions such as stamina, endurance and physical features like beard, mustache, etc. Basically, a man is made out of testosterone and it is very important to regulate its levels in the body to retain masculinity. Your body may give you hints like loss of muscle mass, low stamina & strength, poor performance, etc. when testosterone levels are low in your body.
#1 Weight lifting and high-intensity exercises
Based on a large-scale study, scientists have said that the most effective way to boost testosterone is exercise. That is why you must have seen that people who do regular exercise, their muscles, body features get better and stamina increases. Resistance training such as weight lifting also boosts testosterone hormone. Apart from this, HIIT training is also considered very beneficial in boosting this hormone.
#2 Minimize Stress
Stress is your body’s biggest enemy. Unhealthy levels of stress hormone(cortisol) are catastrophic for your overall health and wellness. It decreases the production of testosterone in the body which then is reflected in your performance.
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#3 Eat high protein, fat and carbs
Your diet also has a significant effect on your health and testosterone hormones. According to research, over-eating lowers your testosterone level. On the other hand, eating protein-rich healthy foods reduces excess fat, which increases testosterone levels. Similarly, carb and healthy fats have also been shown to have good effects on testosterone levels. Therefore, include foods in your diet that have a balance of fat, protein and carbs, so that hormones work properly.
#4 Try Ayurvedic testo-boosting remedies
According to a study, consumption of ashwagandha has been found to increase testosterone levels by 17% and sperm count by 167%. Similarly, in another research, extracts of ginger have also been found to be effective in boosting testosterone. However, most of the research on ginger has been based on animals. But given the benefits of ginger, you must include it in your daily diet.
#5 Get good sleep and take proper rest
Sleep is a very important function for the body. But nowadays the sleeping routine of people has become very bad. According to a researcher, people who sleep 4 hours or less in a day, their testosterone level decreases to a great extent. It is reported in this research that every 1 hour of sleep increases your testosterone level by about 15%. So sleep properly and sleep soundly every day. It is necessary to get 7 to 9 hours of sleep in a day.
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#6 Take Vitamin D from the sun
Based on a study that lasted for 12 months, scientists said that testosterone hormone production could be increased by up to 25% by sitting in the sun for a little time every day. On this basis, scientists have considered it a natural testosterone booster. A lot of people are seen escaping from the sun in the cities, so the testosterone level of people in villages is much better than in cities. Therefore, in the morning when the sun is mild, then sit in the sun for a while and exercise.
#7 Take Supplements
If required, you may take additional supplements to naturally boost your testosterone levels. They have essential vitamins and minerals to increase testosterone.
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