8 Proven Ways to Increase Testosterone Levels Naturally
by Admin
Posted on 10-04-2023 09:51 AM
Testosterone is a male sex hormone that plays a role in fertility, sexual function, bone health, and muscle mass.
A person’s testosterone level will fall naturally with age — by
per year — but some medical conditions, lifestyle choices, and other factors can influence the amount of this hormone in the body. Some medical treatments can raise low testosterone levels, especially in younger men, but a person can also encourage the body to produce more by making some changes to the diet and lifestyle. In this article, we list the best foods for increasing testosterone levels. We also describe products to avoid and other ways to increase testosterone production.
If you’re getting your testosterone levels checked, you may be wondering if they can ever be too high. This can certainly happen, says dr. Eisenberg, though it is rare. Typically, he says, this only occurs if a male is supplementing with too much testosterone, as having too much testosterone is not something that tends to happen naturally. “when i see someone and their testosterone levels are too high, my first question to them is if they are taking testosterone,” says dr. Hoing. “the answer is always yes. ”. https://www.prolinkdirectory.com/detail/link-1412750.html
If your t levels are low, there are a few ways to give them a lift. Testosterone replacement therapy (trt) may be needed to get levels back up to the normal range, but you can also increase testosterone naturally. If your t is too low, a host of problems can crop up. You might feel tired and lethargic, your sex drive may peter out, you may struggle to focus at work or home, or you could find it impossible to make gains at the gym, even with an all-out effort ( 1 ). The decline can also increase your risk of long-term health conditions like diabetes, heart disease ( 2 ), and even an early death ( 3 ). http://vigrx-official-store.company.com
5 Proven Ways to Increase Testosterone Levels Naturally
One of the most effective ways to support your testosterone is by getting regular exercise and lifting weights. One large review found that people that engaged in regular exercise had higher testosterone levels than those living a more sedentary lifestyle. Even in cases involving the elderly , exercise was effective in increasing testosterone levels, overall fitness, and reaction time.
Research into obese men has suggested that increasing physical activity is even more beneficial than a diet focused on weight loss, in terms of increasing testosterone levels. Most research suggests that the best type of exercise for boosting testosterone, in both the short term and long term, is resistance training like weight lifting.
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The only definitive measure of low testosterone is through a blood test. Although physical symptoms of low testosterone do occur, a blood test is used to confirm testosterone levels. A lab test called “total testosterone level” requires two draws on specific days. Other tests may be ordered to determine what’s causing a decreased level of testosterone. Knowing the cause of low testosterone can help to treat the issue. Once low testosterone is diagnosed, or if you suspect you have low testosterone, there are healthy ways to increase testosterone naturally.
No man wants to hear they have low testosterone, yet nearly 39% of men over the age of 45 experience male hypogonadism. Male hypogonadism is another term for low testosterone and is when the testes don’t produce enough male sex hormones. Testosterone in men is responsible for more than just sexual and reproductive functioning. That said, it is important to know of ways to naturally increase testosterone as it helps maintain and develop muscle mass, red blood cell levels, bone density, and overall well-being.
Physical activity is one of the best ways to increase testosterone production naturally. People who get regular exercise have more testosterone than those who don’t, so strive to get about 30 minutes of moderate activity most days, and lift weights a few times a week.
For exercise to really boost your testosterone levels, take the following steps: use compound movements, such as squats, rows, and chest presses. These use multiple muscle groups and stimulate testosterone release more than isolation movements. Lift heavy weights that fatigue you in less than 12 reps and perform at least three sets. If you go even heavier and can only muster six to eight reps each set, the better. Take rest days, and leave at least 48 hours between working the same muscle groups. Complement your efforts at the gym with positive food choices. Opt for lean proteins -- such as poultry and fish -- whole grains, fresh produce, and healthy fats found in avocados, olive oil, and nuts.
Exercise and lift weights. In general, exercise offers numerous health benefits that can help prevent lifestyle-related illnesses and diseases. For example, resistance training has been shown to be one of the best ways to increase testosterone. You need to stick with a weight or resistance-training program for at least six weeks before seeing any potential changes. Additionally, some research has shown that high-intensity interval training (hiit) may increase testosterone more than steady-state endurance exercise. Optimize your sleep. Getting ample sleep is one of the most underrated things you can do to optimize your overall health. The ideal number of hours of sleep varies for each person, but seven to nine hours of sleep a night is recommended for most people.