Tips to Increase Testosterone Naturally

1. Tip To Increase Testosterone Naturally With Physical Activity: Exercise is one of the most effective ways to prevent many lifestyle related ailments and also to increase testosterone . A large-scale review study found that people who exercised regularly had higher levels of testosterone . In the elderly, exercise increases testosterone levels and reflexes. New research suggests that obese men increase physical activity increases testosterone levels more than a diet to lose weight, both in the short and long term. Caffeine and high-intensity interval training (HIIT) can also be very effective.

Bottom line: All forms of exercise can increase testosterone levels .

2. Tip To Boost Testosterone Naturally With Protein and Carbs: Fish, potatoes and broccoli have a major impact on testosterone and other hormone levels. Therefore, you should pay attention to your calorie intake andlong-term diet . Likewise, overeating can alter testosterone levels . Eating plenty of protein and carbs can help maintain healthy testosterone levels and optimize levels during resistance training. Also losing fat is associated with testosterone levels . A primarily whole-foods dietis the best, with a healthy balance of fat , protein and carbohydrates. This can optimize both hormone levels and long-term health.

Conclusion: Don’t overeat. Try to eat balanced amounts of carbohydrates, fat and protein.

3. Tip To Increase Testosterone Naturally Minimize Stress and Cortisol Levels:  Always research highlights the dangers of long-term stress because they can elevate levels of the hormone cortisol. Cortisol increases that do not occur naturally can quickly reduce testosterone . These hormones work in a similar way to seesaws; when one increases, the other decreases. Stress and increased cortisol helps ingesting food and therefore gaining weight and storing body fat around harmful organs. In turn, these changes can negatively affect your testosterone levels.. To maintain optimal hormone levels, you should try to reduce stress in your life. Focus on a whole food based, regular exercise, sleep, laugh and balanced lifestyle, help reduce stress, improve your health levels and testosterone diet .

Bottom line: High levels of stress are bad for your long-term health and can lower your testosterone levels .

4. Tip To Boost Testosterone Naturally By Sunbathing Or Taking A Vitamin D Supplement:  Vitamin D is fast becoming one of the most popular vitamins in the world. Research has shown it to have a number of health benefits, and it may also work as a natural testosterone booster . Despite its importance, many people do not have enough Vitamin D , and an even greater percentage have levels below the suggested limit. A 12 month study found that vitamin D3 supplement per day increases testosterone levels by 25% In older people this Vitamin D supplement not only helped to increase testosterone levels, but at the same time optimized calcium levels and reduced the risk of falls. To boost testosterone and benefit from Vitamin D’s other properties , try regularly exposed to the sun or take around 3,000 IU of Vitamin D3 as a daily supplement.

Bottom line: Vitamin D3 supplements can increase testosterone levels , especially in the elderly.

5. Tip To Increase Testosterone Naturally By Taking Vitamins and Minerals:  Certain specific vitamins and minerals can be beneficial. In one study, zinc and vitamin B supplementation increased sperm quality by 74%. Zinc also increases testosterone in athletes. Other studies also suggest that Vitamin A , Vitamin C and   Vitamin E may play a role in sex hormone levels, although this needs further investigation. 

Bottom line: Vitamin D and zinc are testosterone boosters . Other micronutrients may also have benefits, but require further investigation.

6. Tip to Increase Testosterone Naturally with Restful, Quality Sleep:  Getting good rest is just as important to your health as diet and exercise and can also have important effects on your testosterone levels . The ideal amount of sleep varies from person to person, but one study found that just 5 hours of sleep at night led to a 15% reduction in testosterone levels. Another long-term study found that those who slept just four hours a night had insufficient hormone levels and that for every extra hour of sleep you get, testosterone levels increase by an average of 15%.

Bottom line: Make sure you get enough sleep to maintain healthy testosterone levels and optimize your long-term health.

7. Tip To Increase Testosterone Naturally With Natural Testosterone Boosters:  Only a few natural testosterone boosters are backed by scientific studies. One study tested the effects of shwagandha herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. In healthy men, Ashwagandha levels increased by 15%. Another study revealed that cortisol decreases by 25%, which may also help testosterone . Ginger extract can also help increase male hormone. It is delicious and provides several health benefits. Most research on ginger has been done on animals. However, a human study found that  infertile ginger can increase testosterone levels by 17%, increasing levels of other sex hormones.

Bottom line: Several herbal supplements are a natural way to increase testosterone in people with infertility or low levels.

8. Tip to Increase Testosterone Naturally with a Healthy Lifestyle and Avoid Estrogen Similars:  There are several factors that can affect hormone levels. A healthy sex life plays an important role in regulating sex hormone and testosterone levels . High exposure to chemical levels of estrogen can also affect it, so try to minimize daily exposure to BPA and other chemicals found in some types of plastic. It is likely that excess alcohol and drugs, whether prescription or not, can also lower testosterone levels . On the contrary, laughing, being happy and being successful can help increase testosterone levels.and improve health, so make sure you are part of their daily lives.

Conclusion: Reducing exposure to estrogen-chemicals such as alcohol and drugs can positively affect testosterone levels and health.

From the age of 30, a man’s testosterone levels naturally begin to decline. Research shows a relationship between testosterone deficiency , obesity, increased risk of disease and premature death. Optimal testosterone levels are also important for women, along with other important hormones like progesterone and estrogen. Therefore, everyone should take steps to lead a life that optimizes testosterone levels and along with that will improve their health and their body simultaneously.