Testosterone is produced in large quantities in the male body and is responsible for the formation and development of its main distinctive features. It is worth noting that the female body also contains this hormone but in much smaller quantities.
This hormone is responsible for changes occurring in the body of adolescent boys during puberty. However, it is not only important in the period of puberty, but also throughout human life and even in old age for:
- Maintain the overall condition at a normal level.
- Good mood and high self-esteem.
- Ensure sexual activity.
The results of numerous studies suggest that it is very important for both men and women to maintain optimal level of testosterone in the blood. Read below about how this you can increase the level of testosterone in natural ways.
Physical Activity and Exercises
Daily physical activity is the key to good health and prevention of many diseases. It also helps boosting testosterone production by the body.
Numerous studies have shown that people who lead an active lifestyle and exercise regularly have higher levels of testosterone in the blood. This also applies to the elderly.
Exercise is a more effective way to increase testosterone levels for overweight people than diet and proper nutrition.
Regular strength training and weight lifting help recovering testosterone levels in the blood in both the short and long term.
Consumption of Proteins, Carbohydrates and Fat
The foods you eat have a direct effect on your body’s testosterone production. That is why it is advisable to pay special attention to this aspect if you have problems with the content of testosterone in the blood. Remember that malnutrition or overeating can have a negative impact on the level of this hormone in the body.
Consuming enough protein to maintain your normal weight will also help optimize your body’s testosterone production.
Daily consumption of carbohydrate-rich foods will also help to increase testosterone levels in the body. The strong effect it has in combination with strength exercises.
Diet, which is based on a competent combination of foods rich in proteins, fats and carbohydrates, will help you to improve health and control the content of testosterone in the blood.
Stress Reduction and Cortisol Control
The level of the hormone cortisol in the body begins to increase with prolonged stress. This leads to a decrease in testosterone in the body.
Prolonged stay in the state of stress leads to overeating and weight gain, which negatively affects the production of testosterone by the body. Try to eliminate constant sources of stress to normalize testosterone levels in the blood.
Sunlight and Vitamin D
This vitamin is a source of maintaining good health, and also helps the normal functioning of the testosterone production organs.
Many people today lack this vitamin, while the results of studies suggest that its daily consumption during the year will help to increase the content of testosterone in the body by 25%.
Proper Rest and a Peaceful Sleep
Time spent sleeping and resting is as important for human health as proper nutrition and exercise. It also helps increase the body’s testosterone production level.
The duration of sleep is determined individually for each person. However, the results of studies have shown that sleep for 5 hours per night leads to a decrease in testosterone levels in the blood by 15%.
Try to give time to rest and sleep, which will allow you to feel rested. However, give it at least 7 hours a day.