How to Boost Testosterone Naturally

Today we will discuss about testosterone, Testosterone is a male harmone which is responsible for the growth of muscle mass. It is responsible for the growth of hari on your body. It improves sex drive, bone density and strength. Our body produces testosterone naturally. But because of poor lifestyle, low test levels in males is a common problem. Because of which they find it difficult to build muscles. They start to lose out hair at a very early age and many other problems. Some people inject testosterone in the form of drugs. We must know that once we start doing this, our body stops producing testosterone naturally. This is not an ideal condition and it has a lot of side effects. So here i am going to share with you 6 ways by which you can boost your testosterone naturally. 

The number one way by which you can take care of your testosterone levels is by taking care of your diet and Nutrition. The foods that we eat impact our hormones in a positive or negative way. Needless to say, one should maintain a balanced diet. Specifically talking about testosterone, there are three ingredients that should be in your diet on a daily basis. These are Zinc, Vitamin D and fats. Foods which are rich in Zinc are Spinach, Kidney beans, Flaxseeds, Garlic, Peanuts, Brown rice etc. Talking about Vitamin D, the best natural source available to us is Sunlight. So one can sit in the sun for 15-20 minutes on a daily basis. However, the foods rich in Vitamin D are Mushrooms, Milk etc. Fats, specially saturated fat, is very helpful in boosting the testosterone levels. However, one should keep in mind that the daily recommended intake of saturated fat is not more than 20 grams. Some of the foods which are rich in saturated fats are Coconut, Paneer and other dairy products. If you include these foods in your diet, you will see that your test level will start increasing. 

Second is, Exercise. The right type of exercise can have a dramatic effect on the production of testosterone. Specially weight training, when done even 3 to 4 times a week can boost your testosterone levels considerably. Studies have suggested that the higher the intensity of workout is, the greater will be the response of testosterone. So doing short workouts of not more than 45 minutes to 1 hour with least amount of rest periods in between is very beneficial. Also, do not miss a leg day. Legs have the biggest muscles in your body and training the. On a regular basis can boost your testosterone levels substantially. So weight training or any form of resistance training is one of the best ways to increase the production of testosterone. 

Third of, Sleep. When it comes to sleep, it is always about quality and not quantity. After you wale up in the morning from a good sound sleep, your test levels at peak and slowly they drop by the evening. So, I would suggest you to have a good sound sleep for about 7 to 8 hours. In order to have a deep sleep, you can do two things, one is that you maintain sleep timings. Other is that you stay away from phone, laptop and other electronics gadgets half an hour before you sleep. Believe me, it will help you sleep very easily and you have a sound sleep. This in turn will boost your testosterone levels rapidly. 

Fourth is, Reduce Stress. When we are stressed out, our body produces a hormone called cortisol. Cortisol is inversely proportional to testosterone. They means the higher the level of cortisol in the body, the lower will be the testosterone. Apart from this, there are many disadvantages of having a high cortisol levels in body. So one should make efforts to reduce the stress levels. You can workout meditate or the best way is to spend sometime doing something that you really love. 

Fifth is, Three things to avoid that you should avoid or keep them in moderation when it comes to boosting your testosterone levels. These are alcohol, cigerette and processed sugar. All three affect the body in such a way that it starts producing less amount of testosterone. 

Sixth is, Loose Weight. If you are overweight, shedding a few kilos can increase your testosterone levels. According to studies, overweight men are more likely to low testosterone levels. So basically, if you follow the points that we have already discussed, you will be able to optimise your bodyweight. 

So these are the some of the best and most effective ways to boost your testosterone levels naturally.