Testosterone is one of the major and most important hormones, which is involved in the development of sex organs in male fetus and secondary sexual characters in adolescence. Along with these important functions, testosterone is also involved in body metabolism, bone functions and muscle mass. Sex drive and testosterone are directly related to one another. If you produce low Testosterone Levels in your body, may decrease your sex drive.
According to new research, the low levels of this hormone can also increase the risk of prostate cancer and heart diseases in men. In our modern lifestyle, nearly everything distresses your testosterone levels like stress, sedentary lifestyle, lack of exercise etc.
So why don’t you read the Top Ten ways that may help man to boost their testosterone levels.
10. Avoid stress
Stress is the major contributor in affecting your testosterone levels and hence your sexual activity. When you are going through some stress, there is production of cortisol which is a stress hormone and interferes with the production of sex hormones. To avoid stress you should focus on creating a balance in your work and life. Find time for yourself and take a few hours out to pursue the leisure activities. Also fix your work timings for not more than 10 hours per day.
To combat stress you can also adopt some healthy activities like sports you are interested in. Also yoga, meditation, tai chi, deep breathing and other such activities can help your brain to relax and stress free. Listening music and finding time for a good movie or TV how can play an effective role in reducing stress.
9. Get a Full Night’s Sleep
Sleep is integral in our life and its proper functioning. Most of the time if you don’t have enough sleep, you spend your day in a fatigued and dull manner. It not only causes the outer looking effects but also harms your body from inside. Lack of sleep is associated with slowing of metabolism and decreased efficiency of all body systems. Beyond obesity and dull lifestyle, if you don’t have enough sleep you can fall short on testosterone levels in your body.
Studies have shown that the men who enjoy a full night sleep of 7 to 8 hours per night not only stay fresh and active but also enjoy their sexual life. Getting a proper sleep can enhance your testosterone levels up to 10 percent and helps you to improve your sexual performance.
8. Consider Herbal Supplements
Natural products always work better than any other supplements. Many studies have been done in this regard and it is said that herbal products can be used to raise your testosterone levels. One of such products is Tribulus terrestris to enhance the sexual activity. Withania somnifera is also an herbal product that is said to increase the quality of sperms. Yohimbe and Gingko Biloba are also considered to enhance your sexual performance as well as increase your testosterone levels.
If you are running symptoms and signs of low testosterone in your body, you can consider taking these supplements but it is better to consult your physician and follow the instructions given to you in this regard.
7. Take Zinc and Vitamin D Supplements
It has been discovered that deficiency of zinc can lead to decreased production of testosterone levels as it is involved in the hormone production. Studies have shown that increasing the level of zinc in your diet can enhance testosterone production. Similarly the levels of vitamin D should be maintained either by taking supplement or by spending time in sunlight.
Some other important compounds like aspartic acid also help to increase the testosterone levels. DIM (Diindolylmethane) can also help to maintain the balance of sex hormones in our body. But consult your physician before taking any kind of supplements to make sure that you really need these or not.
6. Better Workouts and Exercise Regularly
Exercise is crucial for health. It also affects your sexual life big time. The men who perform regular workouts and strength training have high testosterone levels production in their body along with the perfect body shape and health. 20 to 30 minutes of sweating during your exercise is important and shows that you are working out in a proper way.
Do interval training that warms you up and help you boost your testosterone along with all the other benefits for your body. It has been proved by many researches that weight training stimulate testosterone production as more muscle mass helps you make more of the hormone. While starting exercise, you should consult your trainer to choose workouts suitable for your body.
Lifting heavy weights can harm your body metabolism and hence decreasing testosterone level. You should not over train yourself and do proper rest to maintain body functions as longer workouts can be harmful for body.
5. Don’t Follow Crash Diets and Drink Plenty of Water
Dieting for weight loss has gained much popularity nowadays. However most of the people restrict their calories that works disastrously for your body. This can also decrease your testosterone levels and hence affect your sexual activity. So if you are planning on a diet for weight loss, you should cut your calories gradually without fasting. Aim to lose a pound or two per week and also keep on doing exercise.
Maintain your weight; eat only when you are hungry. Avoid fasting while doing work out and take plenty of proteins like yogurt and vegetables. Similarly taking plenty of water is important for your health. If you are well hydrated, your body functions well. Especially during working out drink plenty of water is important. Also it helps you to lose weight and boosts your testosterone levels.
4. Stay Away from Alcohol
Alcohol has a harmful effect on your manly hormones if taken in large amounts. It has been proved from researches that the men who drink moderate amount of alcohol has shown 7 to 10 percent of decrease in testosterone levels in your body. Increased alcohol levels in your body increases the levels of female hormones in your body like estrogen affecting the balance of sex hormones.
Also the deranged liver functions due to high alcohol intake contribute to this. However it has been known since ages that small amount of alcohol can actually boost up your sexual performance and has positive effects on testosterone production but excess of alcohol intake has a reversed effect. So to avoid your sexual dysfunction, you need to cut your high demands of alcohol.
3. Avoid Sugar Processed and Packaged Foods
It is said that the sweetening agents and sugar that is added in the processed foods have harmful effects on your body. The artificial sweeteners and corn syrups containing high fructose should be avoided as they can decrease the testosterone production of your body. Also the processed food, packaged and foods prepared artificially, when taken, increase the weight of your body and makes you obese.
This in turn can reduce the testosterone levels in your body. So your dietary habits are crucial for your sexual performance. If you want better functioning body, you need to change your dietary habits now and avoid the consumption of processed foods.
2. Eat Healthy Fats and Consume Cholesterol
Healthy fats are essential for the production of testosterone. Omega 3 fats are among those healthy fats that are integral for body health and should be included in our routine diet. Eggs, fishes, mussels and plants oil like walnut oil and flaxseed oil contain healthy fats. Research conducted has shown that diets containing high levels of monounsaturated fats increase the testosterone levels like olive oil, peanut butter, almonds olive, egg yolk, coconut oil, red meat chocolate etc are considered for boosting testosterone levels.
Similarly cholesterol being the master compound behind the formation of testosterone, if deficient in your diet can cause deficient production of testosterone. So it is better to incorporate cholesterol containing food in your diet to enhance sexual performance.
1. Maintain your Nutrition to Boost Testosterone Levels
To boost your testosterone levels maintenance of your nutrition is the most important thing. The choice of the goods you intake have direct effects on your sexual function by managing the production of testosterone levels. You should select those food substances that are close to naturally occurring substances and start consuming whole food. It means that avoid excess sugar and preservative as mentioned above. Incorporate healthy food substances in your diets like fruits and vegetables. Limit red meat in your diet and replace it with fish and poultry.
Similarly the intake of complex carbohydrates in your daily diet like whole grains, beans and lentils can help you with your workout and helps in the formation of muscle mass hence increasing testosterone levels in the body. Add nuts and seeds in your diet too as they have positive nutritional values. Keep a check on your weight and also consult your physician once a year for regular physical examination and detailed analysis of your body functions.