Top 5 Methods To Boost Your Testosterone Levels
We have compiled the top 5 methods to boost your testosterone levels because testosterone plays a massive part in male health.
It helps to maintain many things inside the body including muscle mass, as well as maintaining the sex drive.
Testosterone production reaches its peak in the early adulthood years, and then begins to drop a little year by year.
Hypogonadism is a disease that makes it more difficult to produce the right amount of testosterone. Commonly, men who that have been diagnosed with hypogonadism have the option of undergoing testosterone therapy.
There are a number of steps that you can take to help matters.
Here Are the Top 5 Methods To Boost Your Testosterone Levels
Get enough sleep
This is probably one of the most important of the top 5 methods to boost your testosterone levels.
A recent University of Chicago study revealed that a lack of sleep can have a detrimental impact on a typical young man’s testosterone levels.
It only takes one week of distorted sleep to arrive at this juncture.
It is normal for testosterone levels to be at their lowest between 2pm-10pm on days where sleep is especially restricted.
Furthermore, the participants in the study also noted that their sense of well-being also began to drop.
The importance of sleep and the amount of sleep each person needs varies and depends on a number of factors.
The National Sleep Foundation recommends that adult males should get between 7-11 hours of sleep every night.
This is also very important aspect among the top 5 methods to boost your testosterone levels.
It is quite normal for overweight, middle-aged males who may have prediabetes to also suffer from low testosterone.
A study conducted in 2012 revealed that weight loss that occurred in men with prediabetes contributed to a 50% increase in testosterone levels.
This does not mean that you should go on a crash diet.
The healthiest way to lose and then maintain a healthy weight is by adopting a sensible diet which is coupled with a regular exercise regime.
Increase Zinc Intake
It is normal for men with hypogonadism to also suffer from zinc deficiencies. Studies have revealed that zinc plays a central role in regulating ceremony testosterone levels.
According to The Office of Dietary Supplements, the average male should be getting 11 mg of zinc on a daily basis.
Oysters are probably the best food, if you want to load yourself up with zinc. Zinc can also be found in red meats and poultry products.
Other examples of zinc rich foods include oats, crab, lobster, beans, whole grains, and most fortified foods.
Reduce Sugar Intake
This method should never be overlooked when considering the top 5 methods to boost your testosterone levels.
It is important to understand that by simply getting the right amount of zinc is not sufficient enough to ensure that you are getting all the nutrition that your body requires.
The human body requires a wide variety of vitamins and minerals to help it to operate smoothly.
According to The Endocrine Society, sugar can decrease testosterone levels by as much as 25%.
This was highlighted in a study conducted in participants with prediabetes, diabetes, as well as those who had a normal tolerance for glucose.
Adopt an Exercise Regime
Numerous studies have shown that testosterone levels rise after exercising, especially after undergoing resistance training.
When testosterone levels are at their lowest, this can affect the sex drive, as well as the mood.
The good news is that exercise improves all this by stimulating the brain cells that can make you feel happier and increase your confidence.
The benefits of exercise include an energy boost, as well as a better endurance capability.
Furthermore, an increase in testosterone will contribute to better sleep.
All of these benefits will no doubt have a positive effect on the sex drive, as well as social performance. Most fitness experts recommend that you undergo 30 minutes of exercise on a daily basis.
How to Identify if You Have Low Testosterone?
Typically, symptoms of low testosterone include a decreased sex drive, erectile dysfunction, the development of fragile bones, as well as many other health issues.
On rare occasions, symptoms of low testosterone may also signal a more serious underlying medical condition.
If you are in a position where you suspect that you may have low testosterone, it is advisable to consult your doctor. Your doctor will perform a simple blood test to determine exactly where your testosterone levels are.
If you are fortunate enough to discover that your testosterone levels are in their “normal” range, you may only need to make a few lifestyle changes to help you re-energize your mind and body.
Alternatively, if your testosterone levels are low, you always have the option of using a natural testosterone boosting supplement.
Natural testosterone boosters offer healthy increases in testosterone, but without some of the harmful side-effects that can occur when using the medically recommended hormone replacement therapies.
To learn more about testosterone boosters, please click here.
So there you have it, my top 5 methods to boost your testosterone levels.
If you want to increase your testosterone levels, try and adopt all of the five methods.
If you feel that you will struggle with all five, start off by sticking to as many as you can, even if it means just the one.
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