NATURALLY DAILY
Subscribe
  • Home
  • Food Nutrient
    • Herbs & Spices
  • Natural Remedies
    • Pet Remedies
  • Essential Oils
  • Contact Us
No Result
View All Result
NATURALLY DAILY
  • Home
  • Food Nutrient
    • Herbs & Spices
  • Natural Remedies
    • Pet Remedies
  • Essential Oils
  • Contact Us
No Result
View All Result
NATURALLY DAILY
No Result
View All Result
Home Natural Remedies

6 Effective Ways to Boost Testosterone Levels

by Editorial Team
June 1, 2022
in Natural Remedies
Reading Time: 7 mins read
0
Ways to Boost Your Testosterone
515
SHARES
1.5k
VIEWS
Share on FacebookShare on Twitter

Testosterone is a steroid hormone, produced mostly in men’s testicles. It is the primary male sex hormone, but women also have small amounts of it in their ovaries. [1]

Testosterone is one of the key drivers of physical changes in boys during puberties, but maintaining an optimal level is essential throughout adulthood and old age.

Having a healthy level of this hormone is vital for body composition, sexual functions, and general health. [2, 3]

Although it’s the key sex hormone for men, testosterone level also plays an essential role in female sexual health and overall wellbeing. [4, 5]

Whether you are a man or woman, it’s crucial to ensure a healthy level of testosterone, particularly when you age. [6, 7]

This article looks into some natural but effective ways to boost your testosterone levels.

1. Stay Physically Active.Physical-Therapy

Contents ⬇️ ⬇️ hide
1 1. Stay Physically Active.
2 2. Consume Protein, Carbs, and Fat.
3 3. Get Enough Sleep.
4 4. Reduce Stress.
5 5. Get Enough Vitamin D.
6 6. Take Vitamin and Mineral Supplements.
7 Symptoms of Low Testosterone Level
8 EndNote

Physical activity is an effective way to avoid most lifestyle-related diseases, including low testosterone levels.

Several studies conclude that regular physical exercise could increase testosterone levels, fitness, and reaction time in men, particularly the elderly. [8, 9]

In fact, a clinical trial on obese men suggests that exercise is more effective than a weight loss diet in improving testosterone levels. [10]

Although resistance training, such as weight lifting can be the best option to boost the hormone level, any type of exercise should work to some extent. [11]

2. Consume Protein, Carbs, and Fat.

If you’re on a diet due to being overweight, make sure it does not disrupt your testosterone level. 

Whether you’re on a crash diet or have a bad habit of overeating, both can have a negative effect on your hormone level. [12, 13]

You need to maintain a healthy diet, which includes a significant amount of protein and carbohydrates to maintain a balanced testosterone level. [14, 15]

However, do not eliminate the fat entirely as research shows a sufficient amount of healthy fats is important for your home level, as well as overall health. [16]

3. Get Enough Sleep.

If you have the bad habit of not getting enough sleep, you might have borderline deficient levels of testosterone. [17]

Having high-quality sleep is vital for your health and sexual wellbeing. A study proves that your testosterone level may rise 15% higher for every additional hour of sleep you get. [18]

Although an ideal sleeping time varies from person to person, researchers suggest that 7-10 hours of uninterrupted sleep at night is best for your health. [19]

4. Reduce Stress.

Long-term stress can elevate the hormone cortisol level, which can alarmingly reduce the testosterone level. [20, 21]

It’s because the hormones in your body work like a seesaw — one comes down as the other goes up. [22]

You may end up overeating due to high stress and cortisol levels, which will eventually decrease your testosterone level.

In order to have a healthy hormonal balance, you need to avoid repetitive stressful situations in your daily life.

5. Get Enough Vitamin D.

Vitamin D has recently become most popular worldwide and for a good reason.

Several studies have proved the numerous health benefits of vitamin D, including boosting the testosterone level. [23, 24, 25]

In fact, a year-long clinical trial found that supplements containing around 3,000 IU of vitamin D3 could increase the testosterone level by around 25%. [24]

Especially for elderly people, maintaining a diet that contains enough vitamin D and calcium can optimize the level of this hormone, preventing it from falling. [25]

You may also consider getting sufficient exposure to sunlight to boost the benefits of vitamin D.

6. Take Vitamin and Mineral Supplements.

There are several controversies regarding the benefits of multivitamins and supplements. However, some minerals and vitamins can be highly beneficial for hormonal balance. [26]

Certain minerals such as zinc can boost the testosterone level in athletes and those who suffer from zinc deficiency. [27]

According to a 2002 research, vitamin B and zinc supplements could increase sperm quality in men by 74%. [28]

Other vitamins such as vitamin A, vitamin C, and vitamin E may also have a positive impact on your sex hormone. However, further studies are needed to prove their efficacy. [29, 30]

Several foods and supplements can work as a testosterone booster, which you can find in your local drugstore or online. You can also visit bigbluetest.org to learn about the best supplements to boost your hormone level. 

Symptoms of Low Testosterone Level

Several symptoms may occur when your testosterone level drastically drops below normal, including:

  • Low sex drive
  • Poor semen volume
  • Difficulty with erection
  • Fatigue
  • Increased body fat
  • Hair loss
  • Mood change
  • Loss of bone density
  • Decreased muscle mass
  • Memory loss
  • Smaller testicle size
  • Lower blood count

EndNote

A man’s testosterone level starts to decline from the age of 25-30. It could be a huge problem as this hormone is absolutely crucial for your health and body composition.

Unlike women, whose hormone level drops rapidly at their menopausal stage, men experience a gradual reduction of testosterone hormone over time. The older a man becomes, the more likely he is to suffer from Low T symptoms.

Having a healthy hormonal balance is essential for both men and women, so you must take the necessary steps to improve your testosterone level. You can do it by following a healthy lifestyle and diet.

However, you are highly recommended to consult with a doctor if any treatment is needed. They can also tell you the potential benefits and side effects of testosterone-boosting medications and supplements.

Read Next: 8 Best Essential Oils for Prostate & How to Use Them

Share206Tweet129ShareSend
Advertisement Banner
Editorial Team

Editorial Team

Related Posts

Home Remedies for Wart
Natural Remedies

18 Home Remedies for Warts On Genital, Finger, Hand and Foot

by Editorial Team
February 28, 2024
Digital Health

5 Remedies To Combat Cold Sore

by Editorial Team
January 4, 2024
How Can E-Juice Contribute To Your Health And Wellness?
Natural Remedies

How Can E-Juice Contribute To Your Health And Wellness?

by Editorial Team
November 17, 2023
Why Is Kratom May Be Effective Home Made Remedy for Many Ailment
Natural Remedies

Why Is Kratom May Be Effective Home Made Remedy for Many Ailment

by Editorial Team
November 1, 2023
Unlocking Nature’s Pharmacy: The Therapeutic Potential of Medical Cannabis
Natural Remedies

Unlocking Nature’s Pharmacy: The Therapeutic Potential of Medical Cannabis

by Editorial Team
October 3, 2023

EDITOR PICK'S

12 Best Essential Oils for Skin Glow

August 21, 2022

10 Essential Oils for Back Pain: Symptoms, Risk Factors, and More

June 2, 2022

12 Essential Oils for Stress Reduction & How to Use Them

June 18, 2022

11 Best Essential Oils for Bed Bugs Bites Remedy

June 1, 2022

13 Health Benefits Rosemary Oil: Uses for Skin and Hair

September 18, 2023

13 Benefits of Aromatherapy for Health and Wellness

June 18, 2022

12 Health Benefits of Peppermint Oil + (How to Use It)

September 18, 2023

11 Health Benefits of Moringa Tea: You Should Know About

July 24, 2023

11 Health Benefits of Nutmeg and How to Use It

August 22, 2022

12 Health Benefits of Oolong Tea and Its Key Nutrient Facts

July 24, 2023
  • A-Z Natural Remedies Index
  • About Us
  • Affiliate Disclosure
  • Contact Us
  • Essential Oils Index
  • Live and grow with nature.
  • Medical Disclaimer
  • Natural Ingredients: Benefits and Uses Index
  • Privacy Policy
  • Terms and Conditions
  • Write for Us – Health Guest Post | Wellness Guest Post

© 2023 Naturallydaily.com

No Result
View All Result
  • Home
  • Food Nutrient
    • Herbs & Spices
  • Natural Remedies
    • Pet Remedies
  • Essential Oils
  • Contact Us

© 2023 Naturallydaily.com