The following tips will help you to increase your testosterone levels.
1. Exercise and lift weights
If you want to increase your testosterone levels, you will need to exercise regularly. Regular exercise will not only help you by preventing different lifestyle related health problems, but it will also help you by boosting your testosterone levels. People who regularly exercise generally found to contain higher testosterone levels in different scientific studies. Even elderly people will also have higher testosterone levels if they regularly take part in different types of exercises. You can do resistance training, such as weight training to increase your levels faster and more. It helps you to boost your levels for the short and long-term. High intensity interval training (HIIT) is also very effective in boosting your testosterone.
2. Reduce stress and cortisol levels
If you are suffering from long-term stress, it can increase the levels of cortisol hormone. If your cortisol levels are high, testosterone levels will go down. When you are stressed and you have high cortisol in your body, it may create other problems for you. In such a condition, you will be hungrier and you will eat more as a result of which, you will gain weight and harmful body fat will be stored in different organs in your body. All such changes will negatively affect testosterone levels in your body.
That's why, you need to reduce stress as much as possible and also the cortisol levels in your body. There are different things that you can do to reduce stress depending on your situation and liking. Regular exercise, whole foods, good sleep, balanced lifestyle and laughter can help you to reduce stress and also improve your overall health.
3. Eat protein, fat and carbs
Your diet will have a direct and very powerful impact on testosterone levels. That's why you need to watch your calorie intake and will need a diet strategy. If you constantly engaged in dieting or overeating, it may play with your testosterone levels. You will need enough protein which will help you to stay healthy and keep a lean body and will also aid in fat loss. Fat loss is also associated with your testosterone levels. Carbs are important for you because they can optimise your testosterone levels especially during exercise. You will need healthy fats because your testosterone levels also depend on them. You need a diet that consists of whole foods and they held the balance of protein, carbs and fats.
4. Get more Vitamin D
You will need more vitamins D. It offers several health benefits and a very important benefit in terms of necessarily levels- it boosts testosterone naturally. If you are deficient in vitamin D or even have sub optimal levels, you are likely to suffer from reduce testosterone levels. More and more people are suffering from vitamin D deficiency today and that will result in lower levels of testosterone in the body. A study found thatif a person is supplemented with 3,000 IU of vitamin D3 per day, it can increase testosterone levels in the body by 25%.
In case of elder people, vitamin D and calcium can help in optimising testosterone levels. It will help them by reducing the risk of falling.
You can get more vitamin D by increasing your exposure to sunlight regularly. You can also take a daily supplement of 3,000 IU of a vitamin D3 supplement. Talk to your doctor about the need of testing your vitamin D levels so that you know whether you have sufficient vitamin D in your body not.