Testosterone – How to increase naturally?

Increasing testosterone is the desire of many, as it is an important hormone for any man, but unfortunately, many men lack this hormone. It is natural for this hormone  to begin to decline with age in any man unless steps are taken to reverse this.

Before, it is essential to understand exactly what this hormone is. This hormone  is a powerful male sex hormone essential for both reproductive development and sexual health.

It is part of a class of hormones  called androgens. While women have this hormone  in their bodies, its levels are around one-tenth to one-twentieth of what is found in men. This hormone  is primarily created in the testes, although a small amount is also produced by the adrenal glands.

The hypothalamus and pituitary gland work together to control a man’s production of this hormone  , with the hypothalamus instructing the pituitary gland and those instructions being passed on to the testes. The hormone  is also responsible for the initial development of male sex organs before birth, as well as the changes that happen at puberty, such as an increase in penis and testicle size, an increase in facial and body hair, and a deeper voice.

Causes of low testosterone:

Levels of this hormone  drop between 300 and 1000 nanograms per deciliter (ng/dl), with levels of this free hormone  usually between 3-9 ng/dl. There are several causes of low levels of this hormone , including:

1. aging ;
2. Pituitary gland problems;
3. Exposure to toxins or heavy metals;
4. Brain stroke;
5. Surgery;
6. Use of anabolic steroids .

Now that you already know the main causes of the lack or low of this hormone , also check out how to increase testosterone naturally :

How to increase testosterone naturally:

1. Managing stress:

This is without a doubt one of the best tips on how to increase testosterone naturally. If you are constantly stressed, your body  will produce a steady stream of the stress hormone cortisol. When that happens, you will be less able to produce testosterone . So managing your stress helps maintain your testosterone .

2. Heavy training:

Betting on heavy training is one of the excellent tips on how to increase testosterone naturally. Few things will increase your strength level like strength training will. But for it to be maximally effective, you need heavy training.

Heavy training helps you build more lean muscle mass and in turn creates a flood of anabolic hormones  coursing through your body . Studies have found that regardless of your age, you can still see improvement in this hormone  through heavy lifting. Never think you’re too old to make a difference. With some hard work, you can see visible results.

3. Sleeping:

Recent studies say that testosterone deficiency is caused by lack of sleep. Lack of sleep affects a variety of hormones and chemicals in your body . This, in turn, can have a detrimental impact on your testosterone .

The recommended thing is to sleep 7 to 8 hours a night, even if you need to reorganize yourself or give up your habit of watching TV or doing other things at dawn. Prioritize your sleep, as you will gain a healthy diet and active lifestyle. This is important. If you’re having trouble getting a good night’s sleep, talk to your doctor.

4. Reducing sugar:

Several recent studies have come to the conclusion that stopping or reducing sugar consumption helps to increase testosterone naturally. Sugar is well known as one of the worst foods you can put in your body  and there is no mistaking that.

Not only does it prepare you for weight gain, it also unleashes your natural testosterone release . Every time you eat a sugar-laden food, you can expect an almost immediate drop in your testosterone levels .

5. Thyroid test:

As a man, there are certain tests you should take every year, especially after you pass the age of 45 or 50. In addition to these tests, however, there is one more you should add: thyroid function. If you suffer from hypothyroidism, a condition in which the thyroid gland is not producing enough hormone  to keep your body  and its metabolic functions strong, this can have a serious influence on the natural production of this hormone .

It’s ridiculous to miss that, because this is something super simple to fix with just one dose of medication a day. Not only will you suffer from hypothyroid impacted testosterone levels , but it can also affect how you feel and function every day, so it’s something really important to check your wellness wellness.

6. Reviewing medications:

Some medications can cause a drop in the level of this hormone , so reviewing them is one of the tips on how to increase testosterone naturally. You must not stop taking any of your medications. If you’re concerned about your level of this hormone , talk to your doctor about your medications to make sure they’re not the problem, and make adjustments to your treatment if necessary.

7. Vitamin D:

Vitamin D intake is also one of the best ways to increase testosterone naturally. Vitamin D is essential for healthy sperm nucleus development and helps maintain semen quality and sperm count. This vitamin also increases levels of this hormone , which can increase libido.

Vitamin D deficiency is currently at epidemic proportions in the United States and many other regions of the world, largely because people do not spend enough time in the sun to facilitate this important process of vitamin D production. you are getting all the benefits of vitamin D is to find out what your levels are using a 25(OH)D test, also called 25-hydroxyvitamin D.

8. Reducing alcohol:

Reducing alcohol consumption is also one of the best alternatives on how to increase testosterone naturally. If you’re really hoping to increase testosterone naturally, you need to drastically reduce your alcohol consumption.

Simply do your best to cut down on it, and if you need to drink, choose something other than beer. Beer contains hops, which form estrogen in the body  and can suppress levels of this hormone .

9. Diets:

Diets that are very low in fat, by nature, will squash the natural production of this hormone , causing your body  to produce less of this hormone . Fat can be healthy as long as you keep your calorie intake in check and your sources healthy.

Trans fats have no place in a hormone -boosting plan , but consuming fats from avocados, fatty fish, lean grass fed meats, nuts and seeds, and oils are certainly one of the best tips on how to increase testosterone naturally.

10. Keeping the weight:

This is one of the best tips on how to increase testosterone naturally. Men who are overweight often have low levels of this hormone , according to several studies. Losing weight can help bring this hormone  back, experts say. Likewise, for men who are underweight, getting their weight down to a healthy level can also have a positive effect on the hormone .