If you want to increase your testosterone levels, that can be done naturally who does the help of any chemicals. Let's find out what can help you to increase your testosterone levels naturally.
Exercise and lift weights
Exercises considered as one of the most effective ways to boost your testosterone. It also helps you to prevent many lifestyle related problems. If you exercise regularly, you will have higher testosterone levels. In case of obese men, research found that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Weightlifting and other resistance training is the best type of exercise to boost testosterone in the short and long-term. High-intensity interval training or HIIT is also very effective in boosting your testosterone level.
Watch your food
Your food decides a lot about your body and your mind. It also plays a big role in boosting your testosterone level. If you're constantly dieting or overeating, it can disrupt your testosterone levels. When you eat the necessary amount of protein, it will help you by maintaining healthy levels and it will also help in fat loss. Fat loss is associated with testosterone. Similarly, carb intake will also have a role in it and carbs can help you to optimise necessary levels during resistance training. Healthy fats are also good for your testosterone level and also for your health. That is why, you need a diet based on whole foods that contains a healthy balance of fat, protein and carbs.
It is always better for you to get some sun or take a vitamin D supplement. It has many health benefits and it is a natural testosterone booster. Scientific studies have found that vitamin D supplementation can increase the necessary levels of by around 25%. Getting regular sunlight will help you to get the necessary vitamin D. If it is not possible for you to do so, you can go for vitamin D supplementation.
Get enough sleep
If you want to have good levels of testosterone, you will need enough, restful, high quality sleep. Getting good sleep is a very important element in deciding your health and testosterone levels. Even though the ideal amount of sleep varies from person to person, if you sleeping only five hours per night, it is likely to reduce your testosterone levels by 15%. Long-term scientific studies support this fact and a study even found that for every additional hour of sleep you get, testosterone levels rise 15% higher on average. About 7 to 10 hours of sleep a night is best for your long-term health and also for your testosterone levels.
Natural testosterone boosters
There are some natural testosterone boosters available and you need to include more of them in your diet and life. Ashwagandha is an herb on which many scientific studies have been done, which can increase testosterone levels and sperm counts considerably. In normal healthy men, Ashwagandha can increase testosterone by 15%. It can also reduce cortisol levels by around 25% and reducing cortisol level is a good way of increasing testosterone.
Ginger extract can also boost your testosterone levels. It also has other benefits. Horny goat weed, Mucuna pruriens, shilajit and tongkat ali are some other popular herbs which can help you to increase your testosterone levels.