Balancing testosterone levels is essential for men as water for fish. Although, the testosterone level decreases every year after 30 years. With some safe and natural methods, you can boost your testosterone level up to 300 ng/dL. Because low testosterone levels make you suffer many problems. For example, low libido, erectile dysfunction, loss of muscle mass, prone bones and so on. Do not waste your precious money on medicines. we will tell you 8 ways to boost your testosterone level naturally.
For improving muscle growth and fat loss keep reading the article ahead:-
Eat low carb diet
Yes! Choose a Ketogenic diet. A high-fat diet is best for boosting testosterone level. Eating a high carb diet can kill your testosterone before time. So, avoid those diets which include a high quantity of carbohydrates.
For improving the male Testosterone level, it is essential to follow a balanced diet. A Ketogenic diet is a low carb high-fat diet. Which include 70% of fat, 20% of protein and only 10% of carbs. Moreover, eating more fat will keep your cholesterol level good.
For the treatment of low testosterone production Follow a keto diet. add items that give you benefits. For example:- add avocados, almond, olive oil, red meat, coconut oil and so on.
Eat components that will boost testosterone level
you should eat some specific ingredients that will boost testosterone level. For example, eat Fenugreek, zinc, vitamin D, DIM (diindolylmethane ), ashwagandha and so on. Fenugreek is best known for boosting testosterone level.
Also, increase muscle mass and libido in men. Similarly, zinc is important too. As Fenugreek boosts testosterone and zinc increases the production of testosterone level. Likewise, vitamin D is equally essential for enhancing your muscles mass. Additionally for strong bone and sex drive.
Lastly, the Average level of DIM will improve your moods and increase your free testosterone level. Diindolylmethane will reduce depression and anxiety. Broccoli, Brussels sprouts, cauliflower, cabbage are good supporters of DIM ( diindolylmethane).
Also, ashwagandha reduces stress level and increase testosterone level by 20%.
Take quality sleep for quality health
It is no doubt that sleep affects our health. It is the sleep that makes us glow either blow in front of everyone. Similarly, your bad quality sleep does affect your testosterone level. In simple words, quality of sleep will give you an average level of testosterone.
Unless you will continue to suffer from bad muscle mass. Also, prone bone, mood swings, irritation et cetera. For at least 7 hours sleep daily for boosting testosterone production.
Eliminate stress and anxiety
Constantly pressuring yourself with stress will make you elevate your cortisol levels. As a result, it will decrease your testosterone level. Cortisol receptor is responsible for many functions of our body.
For example, this controls blood sugar level, boosts metabolism. Thus, decreases inflammation in the body, memory power and how your body reacts towards stress.
To conclude, these are the factors that directly decrease the production of testosterone. For example, caffeine, water, vitamin C and exercise.
Weight lifting and exercise will enhance testosterone level
You must have heard that exercises are the solution to your many ailments. For taking health benefits you should regularly exercise. For boosting the production of testosterone level you need to do weight lifting.
For example, you can do push-ups, squats, pull-ups and sit-ups. As a result, you will see increased testosterone and no risk of osteoporosis will surround you. Secondly, HIIT (high-intensity interval training) and resistance training will surely help you.
Furthermore, do focus on lower body exercise along with doing all upper body exercise. Moreover, skip cycling and running. Because this will decrease testosterone level.
Food that boosts testosterone naturally
With doing everything to increase testosterone level. you can not ignore food that boosts testosterone naturally. In this article, we will tell you to avoid those foods which can decrease testosterone production.
For increasing your testosterone production you should eat quality food. For example, eggs, yolk, tuna, salmon, low-fat milk, oysters, crab, lobsters, shellfish, beans, beef and so on. Therefore, many products you should avoid.
Such as alcohol, soy products, bread, pastries, dessert, nuts, flaxseed, cut off sugar, vegetable oil and processed food items et Cetra. You should give better concentration on what you are eating or whatnot.
For naturally boosting testosterone production you should eat what is written above.
Bid goodbye to alcohol and smoking
You won't believe but alcohol indeed decreases the production of testosterone. Likewise, smoking damages your health too. Thus, regular consumption of alcohol will cause the risk of heart disease and cancer.
Therefore, smoking also decreases SHBG level with increasing body mass index( BMI). SHBG refers to sex hormones binding globulin. Avoid being a chain smoker. it will decrease your fertility or make you infertile.
In simple words, take fruit juice, caffeine and healthy drinks instead of drinking alcohol.
Weight management is very important for staying fit. First of all, you should stop eating carbohydrates. Eating carbs in larger quantities fills you with water weight. Which will make you hollow instead of solid.
Likewise, overweight or high body mass index( higher than 29) will make you sick. For example:- a patient with type 2 diabetes, high blood pressure, cardiovascular diseases, some chronic ailments and low testosterone level ( hypogonadism).
Your heavyweight can decrease the production of testosterone. You must stay fit. So, your testosterone production will be high in number. For example, if you lose 32% of body weight then it will simply increase the production of testosterone. Then your testosterone level will be 8.7nmol/L ( 251 Nanogram per decilitre)
Follow the above written natural ways. These methods will boost your testosterone levels. Along with testosterone level, this will increase the overall body. Such as body mass, muscle mass, fitness and overall body. Therefore, you will be more energetic, fertile and calm after following remedies. Expanding dollars on therapies and medication will only give you liabilities. Because they are a temporary method of increasing testosterone. Natural ways are always best and safe for health relating issues. So, follow the natural tips and grow healthier by increasing testosterone level.