Testosterone is a hormone that's super important to men. We need normal levels of it to build muscle, keep our body fat levels low, have lots of energy and a positive mood, and keep our sex drive healthy. Unfortunately, levels of it can decrease as we get older. Fortunately there are several things that may be able to help to increase testosterone levels-
1.Reduce your Stress
Men, mind that stress is your Testosterone killer. If you are dealing with stress, frustration, un-forgiveness, anger issues, and then you are destroying your sex drive. So relax and reduce stress if you want to maintain your testosterone concentrations. You can relax by yoga & meditation, listening to music, watching an interesting movie or by anything that you love to do.
2.Get Rid of Belly Fat
This is perhaps the most important thing to do to increase your testosterone levels. Studies show that losing weight can increase levels significantly. When you lose weight you'll also decrease your risk of several other health conditions that are associated with low testosterone levels including high blood pressure, obesity, and type 2 diabetes. Solution: Eat fewer processed carbohydrates like sugar and wheat flour. Replace them with fruits and vegetables, eat enough protein to build muscle, and fats.
3.Reduce Alcohol and Smoking
Consumption of alcohol seems to be in trend all around the world even though all know its health hazards. Alcohol is also a major Testosterone killer. Besides lowering your testosterone, it also lowers your sleep quality thereby giving you stress and depression. So, limit the alcohol intake. Smoking significantly decreases sexual urges in men.
4.Get 8 Hours of Sleep
When you are not getting the adequate sleep your hormones levels will come down, especially testosterone. Make sufficient sleep top priority if you want to increase T levels. The human body needs almost 8 hours of sleep every day. So ideally, you need to sleep 8 to 9 hours for optimal hormone balance.
To normalize Testosterone levels kick your sugar habits. Dietary sugar is also one important thing that is impacting your testosterone levels. So limit the sugar consumption to see better results in testosterone levels.
A recently published study finds that men with sufficient blood levels of vitamin D have higher levels than those with lower measurements. You can get your daily dose by taking a nutritional supplement or the sun. High blood levels of vitamin D are also associated with improved athletic performance.
Solution: Most experts recommend getting 2000-5000 IU of vitamin D3 from supplements daily to bring your levels to within a normal range. Your doctor can check your levels to help you determine your daily dosage. You can get a customized Diet Plan too! Healthy fats in your diet are one good option for you.The healthy fats that can increase the testosterone levels are Saturated Fats, Omega- 3 fatty acids and monounsaturated fats. These types of fats are scientifically proven to boost the Testosterone levels in men. The rich sources of good fats include coconut oil, raw, fermented dairy products, fish oil, walnuts, avocados etc. The introduction of these sources of fats in your diet will boost up your T levels.