Primarily considered to be a male sex hormone, testosterone is a steroid hormone that can also be found in women, albeit in small amounts. Its production takes place in the testicles in males and ovaries in women, but small amounts are also produced by the adrenal glands. When boys go through puberty, one of the main drivers of physical changes such as deeper voice, increased muscle and hair growth is testosterone.
Healthy levels of the hormone are important in adults for general health, sexual function, body composition, reduced disease risk and almost everything else. A best testosterone booster is often taken for gaining muscle mass rapidly and boosting vitality in a couple of weeks.
There are natural ways that can also come in handy for increasing the levels of testosterone and the top ones are highlighted here:
- Exercising and lifting weights
One of the easiest ways of boosting the levels of testosterone in your body is through exercise. The best type of exercise that can accomplish this goal is resistance training, which includes weight lifting. High-intensity interval training can also be handy in this regard. These exercises are the most effective, but you can do any other as well and see an increase in testosterone.
- Reducing stress and cortisol levels
Long-term stress is immensely dangerous for your health as it elevates the levels of the hormone called cortisol. Testosterone levels in the body are reduced as a result. When you have high stress and cortisol levels, you are also likely to eat more thereby leading to weight gain and storage of body fat. This can have a negative impact on your testosterone levels and you need to reduce stress for optimal levels. You need to get a good night’s sleep and lead a balanced lifestyle that includes laughter and relaxation.
- Following a proper diet
Not only testosterone, but other hormone levels are also affected by what you eat. Therefore, you need to be cautious of your diet strategy and your calorie intake. The levels of testosterone are going to suffer if you overeat regularly or go on a diet. You can aid fat loss and maintain healthy levels of the hormone by consuming protein. When you intake carbs during resistance training, your testosterone levels will automatically benefit.
- Getting plenty of sleep
Similar to diet and exercise, getting good sleep is also vital for your health in the long term because it can have a major impact on your testosterone levels. If you sleep only 5 hours a night, your testosterone levels will decline by 15%. For maintaining healthy levels of testosterone, you need to get at least 7 to 10 hours of sleep on a daily basis.
- Taking boosters
There are a number of natural testosterone supplements and boosters that can be taken for increasing the hormone in the body. Ashwagandha is an herb that’s renowned for benefiting testosterone levels and ginger can also be used for a similar purpose.
As long as testosterone is high, you can lead a healthy and happy life.