Testosterone is a sex hormone mainly secreted under the influence of pituitary gland and hypothalamus. It is produced in testes and adrenal glands, in some amount in ovaries. The levels of this hormone are higher in males than in females. Its normal levels in the males trigger the normal physical, mental and sexual development of men. Its deficiency causes an impaired growth of sex organs, sexual problems, and infertility. Healthy modification in lifestyle with healthy alteration on diet can naturally increase testosterone levels.
Can You Naturally Raise Testosterone?
Testosterone is an important hormone that determines the masculine features and sexual growth in the males. It stimulates the production of sperm and sexual desire in a man. Testosterone is secreted majorly by testes and trace amount by adrenal cortex and ovaries. This hormone is secreted in both males and females in varied proportion. It is produced mostly in adolescence and early adulthood. The normal levels of testosterone in the blood of males range from 300-1000 nanograms per deciliter. With the increasing age, its levels reduce 1 to 3% every year from the age of 40 years.
The ways by which testosterone can be naturally raised are:
Diet Modification- protein, fat, and carbohydrate should be consumed in a balanced manner to naturally raise testosterone levels. Constant dieting or overeating reduces testosterone levels. High protein intake is recommended to maintain healthy levels of testosterone reducing the fat content. During resistance training, it is advisable to have healthy carbs intake to maintain optimal levels of testosterone.
Vitamin And Mineral Supplements- in recent studies, it is noted that vitamin D supplements directly influence the levels of testosterone in the body. Vitamin D3 supplements increase the levels of this sex hormone especially in old people who have low Vitamin D in the blood. Vitamin B supplements enrich the sexual function of a male by raising the sperm count by 74%. Minerals such as zinc boost testosterone level. Vitamin A, C, and E also enhance production of sex hormone levels.
Exercises- exercises are the healthiest way to naturally raise testosterone levels. Many studies suggest that men those who exercise regularly have high levels of testosterone. Even obese men who are physically very active have increased testosterone levels. Resistant exercises like weight lifting can elevate testosterone for a long time. High-intensity interval training is also beneficial to achieve normal levels of testosterone.
Control Of Stress – stress, and anxiety in the life impend harmful effects to your health by raising the levels of the hormone cortisol. Increased cortisol levels will increase body weight and unwanted fat around the organs. These changes render negative impact on the testosterone by lowering its levels.
Sleep- good quality sleep has lots of positive effects on the body similar to diet and exercise. It has a positive effect on testosterone levels. According to a scientific study, with the reduction of the sleep in every hour, there is a 15% reduction in the levels of testosterone. It is advisable to have 7-10 hours of sleep each night to enjoy good health and optimal hormone levels.
Avoidance Of Alcohol- chronic alcoholism drops down the levels of testosterone directly. It also affects the sexual function of an individual.
Avoidance Of Estrogen-Rich Compounds- estrogen rich compounds such as BPA, parabens and other chemicals related to plastic decrease the testosterone levels by increasing estrogen. So, it is advisable to avoid them.
Natural Testosterone Boosters- natural herbs such as ashwagandha and ginger extract are scientifically proven to boost testosterone levels and sperm cells by 15- 25 %. Shilajit, mucuna pruriens and tongkat ali are also believed to improve its levels.
Testosterone is an important sex hormone needed in the human body for sexual function and health benefits. It determines the pubertal and sexual development in males. It is at the highest levels during puberty and adulthood. Exercises, diet modification, and others discussed above can naturally raise testosterone levels.
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