Basically, testosterone is a primary male sex hormone, but females also have small amounts of it, and today we will talk about how to boost testosterone naturally.
Basically, it is a steroid hormone, produced in men's testicles and women's ovaries. During adolescence in boys, testosterone is one of the main drivers of physical changes like a deeper voice, increased muscle and hair growth.
In fact, having an optimal level of testosterone is vital throughout your old age and during adulthood.
In women's health, it also plays a vital role in terms of sexual health. However, research shows that both genders should make sure they've healthy levels of testosterone, especially, as they age at 13 and 14. Study 8 and 9.
Here are 11 testosterone boosting foods that you should include in your day today life with sufficient diet. Let's get into a bit more detailed.
1. Egg Yolks
Egg yolks have the power to boost your testosterone levels up. Yolks are rich in vitamin D, that's why helps you boost your testosterone levels. Remember, yolks contain high amounts of cholesterol levels.
If you've already cholesterol issues, you can go with fish or chicken breast. If you want to add egg yolks, make you don't eat without consulting your doctor. However, it completely depends on your cholesterol numbers.
2. Minimize Your Cortisol Levels And Stress
Having a high level of cortisol can lower down your testosterone levels far more quickly. These two terms work opposite to each other like when one goes up and 2nd goes down.
One more important thing, during the stress period, your food intake automatic increase resulting in weight gain simple, and also harmful stores around your organs.
Do mediation in the morning and focus on your healthy diet, do regular exercise, and take a good sleep, etc.
Garlic also helps boost your testosterone. In fact, studies have shown that garlic can increase testosterone levels in males. This could be attributed to diallyl disulfide, a sulfur-comprising compound in garlic. Study 13.
4. Exercise And Lift weights
With the help of exercise, you can get rid of many ailments and even boost your testosterone up.
A study found that who did exercise regularly had higher testosterone levels as compared to non-exerciser. Even in the elderly, exercise help boost up testosterone levels, reaction time and fitness. Study 14,15.
However, resistance training like weight lifting can be the best to boost up your testosterone in both long-term and short-term. Even HIIT (High-intensity interval training) can also help increase testosterone.
By the way, all types of exercises may aid you to increase your testosterone levels, but high-intensity interval training and weight lifting are the most effective and vigor.
A study shows that pomegranates may help women improve their testosterone levels. While in one study, found that 22 participants were taking pomegranates juice every day for about two weeks saw almost
6. Add Vitamins And Supplements
Benefits of multivitamins have always been great in all aspects but specific vitamins and minerals may be lucrative. Study 16.
Also, vitamin D and zinc help increase sperm quality by up to 74%. Zinc boosts testosterone in athletes as well, and those who are deficient in zinc. Study 17.
Not only one type of beans but also all types of beans are great sources of Zinc and vitamin D like kidney beans, black beans, and white, etc. These two essential nutrients are very helpful to increase testosterone.
8. Rest Soundly
As you've heard a lot of time that getting good quality sleep always is the to lower the cortisol levels and increase testosterone levels.
Getting good sleep is as vital as diet and exercise. Study 18. Also, it may have a greater impact on your testosterone levels.
The great amount of sleep may vary person to person, but a study found that sleeping only 6-7 hours per night was linked to a 15% reduction in testosterone levels.
9. Pumpkin Seeds
In fact, pumpkin seeds are rich in zinc, zinc is ideal for boosting your testosterone levels. sources tell that women deficient in zinc may have lower concentrations of testosterone.
10. Eat Protein, Carbs And Fats
Diet is always top-notched. What you eat has a major impact on your testosterone along with other hormone levels. A study shows the effect of nutritional factors on sex hormone levels in male twins.
Hence, i would recommend you pay attention to your diet and calories intake first. Because your diet is only the key of all the things.
However, carbs and fats are also beneficial for testosterone. While a study has shown that crab can help optimize testosterone levels while you perform resistance training.
Make sure, you don't eat over the limit, and don't stick to restrict calories for a longer period of time. Try to have balanced macros like protein, fat, and carbs.
11. Brazil Nuts
Brazil nuts are another great source of increasing your testosterone. These nuts are rich in selenium, minerals associated with higher testosterone levels. Add 2 Brazil nuts every day.
Does Testosterone levels Matter?
Yes, of course, from the of age 25-30, a men's testosterone levels start naturally to lower down. Due to low testosterone, first thing, you won't feel good, and research shows low testosterone can cause obesity, increased disease risk, and premature death.
In fact, healthy testosterone levels are also vital for women as well as other hormones as such progesterone and estrogen.
Hence, it is recommended that everyone should take major steps in terms of healthy lifestyle to maximize your testosterone levels and other health benefits.
This is the complete information on "how to boost testosterone". I hope this post helpful to you. Do comment and tell which are your best ways out of these?