Naturally Boost Testosterone Levels 11 Proven Ways

Testosterone

Testosterone is main male sex hormone. In males (Human) testosterone plays a very important role or we can say key role in development of male reproductive tissues such as testes and prostate as well as helping in promoting secondary sexual  characteristics such as increased muscle and bone mass, and the growth of body hair. Testosterone is most often associated with sex derive, and plays a vital role in sperm production. The way men store fat in the body, and even red blood cell production. A men testosterone levels can also affect his mood.

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Testosterone: Signs and Symptoms of low and high testosterone, laboratory testing of Testosterone

How to Boost Testosterone Naturally

A healthy levels of testosterone can lead to higher energy levels as well as an increase in strength and virility.

But what are your options if you have low testosterone? 

The best way to improve testosterone levels is by adopting some lifestyle habits that can improve overall heath and well-being

1) Sleep 

Lack of sleep can adversely affect the levels of hormones and chemicals that body needs to function correctly, including testosterone

Lack of sleep causes numerous health issues. And decreases testosterone production and facilitates fat gain. Getting enough quality sleep is so important. 

Making sleep a priority may help maintain testosterone levels. People should aim to sleep at least 7 to 8 hours each night. Anyone having problems getting good quality sleep on a regular basis should talk to their doctor.

2) Stay Active 

Increase physical activity was more beneficial for improving testosterone levels 

Ways to increase your daily physical activity

• Start stretching 
• Taking the stairs 
• Use public transport
• Schedule waking meeting 
• Do some desk exercise
• Do more household chores 
• Try to walk when on mobile phone talks 
• Plan more active dates 
• Dance whenever you can 
• Try to go by cycle to your office. 

3) Weight management

Weight gain and the associated chronic disease, such as cardiovascular diseases and type 2 diabetes are strongly linked to decrease in testosterone, particularly in middle age and older men. 

You need not lose huge amounts of weight to see a bump in testosterone levels. A 5% loss in weight can increase total testosterone level. 

4) Maintain a balance diet 

The best diet are one that includes mostly whole food and offers a healthful balance of fats, carbohydrates, and proteins. Eating a healthful and nutrition diet can keep all hormones levels in the body balanced and promote optimal long term health. 

5) Stress Reduction 

Long term and chronic stress is dangerous can lead to many issues in body. Stress elevates the hormone cortisol, which is responsible for managing a variety of process, including immune response and metabolism. 

Here are 10 ways to manage stress 

1. Exercise.
2. Relax your muscles by streching, enjoying a massage, taking hot water bath, getting a good sleep 
3. Deep breathing
4. Eat well 
5. Slow down modern life is so busy, and sometimes we just need to slow down and chill out 
6. Take break you can do some restful things like meditation, yoga, listening to your favourite music etc. 
7. Make a time for your hobbies 
8. Talk about your problems 
9. Go easy accept that you can't do things perfectly no matter how hard you try. You also can't control every thing in your life. 
10. Eliminate triggers figure out what are the biggest causes of stress in your life. Try to eliminate them. 

6) Exercise 

Endurance training and resistance training such as weight lifting both boost testosterone levels 

Lifting weights or doing other strength traing exercise has biggest effect on your testosterone.

Following strategies will give you even bigger boost in testosterone

• For instance, a full body workout effects this hormone more than doing one exercise
• Lift heavier weight rather than doing many reps of light weight 
• Have shorter rest periods during your workout 

You should build an overall exercise plan that also includes cardio and flexibility traning so you're helping your overall heath 

7) Adding onions and garlic to meal 

Onions and garlic are your allies in the kitchen. They help you to make better sperm. Both raise levels of a hormone that triggers your body to make testosterone. 

8) Low fat milk with vitamin D 

Milk is a great source of protein and calcium. The vitamin D content may also keep testosterone levels in check. Make sure you choose low fat. They have same nutrients as whole milk without all of the saturated fat. 

9) Review Medication

While prescription medications can help manage a varity of heath condition, they are one of the most common reason for low testosterone.

Ask your doctor about this Medicines. 

10) Vitamin D

The vitamin D content may also keep testosterone levels in check.

Only 15 mint in sun can make enough vitamin D. Very few foods in nature contain vitamin D. This are fish, cheese and egg yolks. 

11) Avoid Alcohol

According to the National Institute of Alcohol Abuse and Alcoholism, alcohol use affects the glands and hormones involved in male reproductive system

Further, alcohol can cause low testosterone levels due to the effect it has on the body, including causing hormonal reaction and cell damage