Testosterone is an important hormone for both men and women. The testosterone levels in men have been decreasing at an alarming rate. It is known that even women make up to 300 micrograms of testosterone in their ovaries and adrenal glands. It affects both men and women alike. Women with low testosterone levels also experience chronic fatigue, a decreased sense of well being and a stunt in their libido. This is the reason why we should be aware of this hormone and take steps to ensure that there is no deficiency. The reports of low testosterone in men are quite alarming and it needs to be highlighted so that more and more men are aware of it and take steps to overcome it.
We mostly know the testosterone as the sex hormone which is responsible for defining the manhood. Apart from this, it is also important to have proper levels of this hormone as it helps increase libido, stimulate sexual desire, ensure sexual satisfaction and heighten arousal in both men and women. It also helps with a healthy pain response, regular sleep pattern, helps maintain sufficient levels of red blood cells, muscle mass, high energy levels and optimal bone density.
When we age the testosterone levels decline naturally, however, our lifestyle can help it decline faster than normal. Certain risk factors can also increase the depletion levels. Some of these are insufficient nutrition, chronic stress, imbalanced microflora, weight gain, inadequate exercise, prescription drugs, and low vitamin D levels. It currently affects 40 to 45% of men and women. We will talk about some of the ways by which you can improve your testosterone levels. Let’s see how testosterone boosters compare here.
- Heavyweight training
It is known as one of the most natural ways to boost testosterone. If you combine weight training and high-intensity interval training it will definitely help. You should go to the gym at least 3 days a week and indulge in heavy weight lifting. In a research, it was found that strength training can induce growth of hormone and testosterone release. The results also stated that moderate weight lifting and light weightlifting can increase serum testosterone level in the people who do them.
Studies have shown that intermittent fasting can increase testosterone by nearly 200 percent and up to 400 percent in certain cases. This is one of the biggest benefits of fasting. It was found that the hormone levels are increased 2000 percent in men who do not eat any calories for 24 hours. The growth testosterone is correlated with the testosterone. This kind of fasting means skipping breakfast and eating meals closer together. This allows organs such as liver and others to rest. This helps in balancing the hormones naturally.
- Healthy Fats
One should eat a lot of healthy fats in the diet. Men who eat a lot of junk food and carbohydrates often have low testosterone levels. You should shed those calories and consume more of the healthy fat. In one of the studies, the team studied the effects of food and diet on serum sex hormones. This was done for men who were healthy. It was found that men who reduced the healthy fat intake caused a decrease in the testosterone levels.
- Liver Detox
It is another beneficial step which can help with boosting the testosterone levels in the body. You should do a liver cleanse. Our liver is important to maintain the testosterone levels. If our liver does not work properly it may affect the testosterone output. The livers contain an enzyme that is known as 17beta-hydroxyl which is a group of testosterone. People suffering from liver diseases see a drop of up to 90 percent in the serum testosterone levels.
- Reducing stress
Due to our current lifestyle, the chances of stress is very high. Stress is an important factor and it can affect the testosterone levels. Men who struggle with frustrations, anger issues, unforgiveness have a high chance of developing low testosterone levels. Physical and mental stress is actually necessary for the body and however if you are chronically stressed it can affect the body.
- Vitamin D
People who have vitamin D deficiency symptoms can have very low testosterone levels. It is important that you be in the sun for at least 20 to 30 mins to help your body detox.
- Decreasing the sugar intake
High sugar levels can affect the testosterone in our body, hence it is important that you decrease the intake of sugar to as low as you can.