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Testosterone is arguably one of the most critical hormones for men. It’s vital to your overall health, sexual life, fertility, bone mass, muscle strength, fat distribution, and a lot more.
Symptoms of low testosterone may not always be present but range from reduced muscle mass and more body fat to erectile dysfunction, irritation, depression, anxiety, and sleep impairment. While many top-rated male enhancements can significantly boost your testosterone levels, it’s worth starting with some proven natural techniques that work for almost everyone.
Stay tuned for the nine most powerful methods to increase your testosterone levels and our take on dietary supplements.
Top 9 Ways to Increase Testosterone Levels Naturally
1. Lift Weights and Maintain Regular Physical Activity:
The first thing you should do when you notice symptoms of low testosterone is to start hitting the gym regularly. Whether it’d be low libido, decreased muscle mass, or depression, physical activity can produce remarkable results.
Studies show that the most beneficial exercises for testosterone include deadlifts, bench press, squats, overhead press, and other compound training that involves weight lifting.
Check out Health Web Magazine for more information on the best exercises for boosting your testosterone levels naturally.
2. Follow a Balanced and Nutritious Diet:
Adhering to a balanced and nutritious diet is paramount not only for your testosterone levels but for your overall health too. You should make sure you’re getting enough protein, fats, and carbohydrates daily. You will also need plenty of vitamins and minerals to keep your metabolism working the way it should and at full speed.
For protein, opt for lean meat, fish, beans, lentils, nuts, and seeds. The latter is also a great source of beneficial unsaturated fats. Combine them with avocados, fatty fish, and olive oil. For your carbohydrates, make sure you avoid all sorts of sugary foods and drinks, such as cakes, pastries, cookies, and sodas.
Head over to Health Web Magazine for more info on how to ensure you’re dieting well.
3. Maintain a Healthy Weight:
Next up on the list is losing and maintaining a healthy weight. Research from 2015 shows that low testosterone levels directly contribute to obesity, metabolic dysfunction, improper glucose control, high cholesterol, and diabetes.
That goes to show how crucial it is to maintain a healthy weight. If you’re struggling with weight, you can always have a professional nutritionist and fitness expert who will create a personalized weight loss plan to help you achieve your goals.
4. Minimize Your Stress:
Chronic stress can virtually hurt any organ system, and male reproductive health is no exception. Chronic stress leads to constantly high levels of cortisol and adrenaline, linked with high blood pressure, weight gain, autoimmune diseases, and numerous other conditions.
Some effective stress-management techniques include yoga, tai-chi, massage therapy, chiropractic care, acupuncture, and more. You can also reach out to a psychologist who will help you with developing stress coping strategies.
5. Avoid Estrogen-like Products:
Few people know that some chemicals can hurt your hormone levels. These include some elements in plastic and parabens. The problem is that they are similar to natural estrogen and can throw your hormone levels off balance.
You can also check a few VigorNow reviews for people’s take on natural testosterone boosting supplements.
6. Review Your Medications:
Some conditions and medications can also contribute to low testosterone levels and sexual dysfunction. Prescription drugs for high blood pressure, depression, anxiety, gastrointestinal disorders, high cholesterol drugs, and others may partially affect your testosterone levels.
If you suspect that your problems might be coming from your medications, make sure you consult with your doctor to review your drugs.
7. Get Plenty of Sleep:
Sleep is the elixir of life. Getting enough sleep every day is critical for recharging our energies, immune system, cognitive function, and overall health. Research demonstrates that men with impaired sleeping patterns can have lower testosterone levels.
Therefore, getting at least 7 hours of sleep every day is paramount. If you’re having sleeping difficulties, you can opt for natural melatonin supplements to support your circadian rhythm.
8. Consider Natural Testosterone Dietary Supplements:
Natural testosterone supplements can provide you with research-backed ingredients containing precious nutrients that are nearly impossible to get with food. These include herb extracts from plants, such as Damiana, Ginkgo Biloba, Ginseng, Tribulus Terrestris, Cayenne, and more.
These are all-natural ingredients showing little to no side effects, so you won’t be losing anything by deciding to give them a try. You can check some VigorNow reviews online to help you decide on your first testosterone dietary supplement.
9. Avoid Smoking and Alcohol:
Smoking is a poor habit that many people fail to understand and go on to ignore. However, smoking can contribute to atherosclerosis, which leads to plaques building up in our arteries. Apart from hurting our brain and heart circulation, it can also lead to poor blood supply to the penis and testicles. Ultimately, this can lead to sexual dysfunction and low testosterone levels.
Not to mention that there are more than 250 harmful chemicals in tobacco, 70 of which contribute to cancer.
Excessive alcohol drinking is another habit that can significantly hurt our testosterone levels.
If you’re experiencing symptoms of low testosterone, make sure you take matters into your own hands and start applying these techniques.
Not only that you’ll be doing your sexual life a huge favor, but you will also significantly benefit your overall wellbeing.
Don’t forget to check out the top-rated male enhancements on the market and pick one of your likings.
Alice Christina, a seasoned health writer, combines her passion for wellness with a strong foundation in evidence-based research. She crafts insightful content that empowers readers to make informed health decisions. Alice's expertise shines through her concise and reliable health articles.
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