The testosterone hormone is associated with manhood mainly. Most people love to use Testosterone pills UK to boost the testosterone levels in their body for various reasons. Testicles are responsible for producing this important hormone in men. It is rightly said that the hormone plays a significant role in developing reproduction and male sexuality. The testosterone hormone also promotes the secondary sexual characteristics and intercourse, muscle growth, bone density, increasing red blood cells and above all libido. The production is at its peak when we reach puberty and starts to become slow after mid-thirties. The purpose of this article is to share natural ways to increase testosterone hormone in the body.
1. Weight Reduction
Getting rid of extra body weight is useful to improve testosterone levels gradually. The point was produced in research conducted by Endocrine Society in 2012. The production of testosterone remains slow in obese men which means one must reduce to increase the production. To lose weight you need to eliminate processed sugar from the regular diet. The abundance of fructose and sugar are leading factors in causing obesity. So you must eliminate sugar rich foods from everyday diets such as processed foods, fruit juices, and healthy sweeteners. Consume maximum 26 grams of fructose daily. The rule applies to the fruits too. Besides these things, you should also strictly cut grains and raw milk as the milk contains lactose which enhances the resistance to the insulin. The carbohydrate which is refined and present in cereals, waffles, and processed foods break down the sugar elevate the insulin level. Replacing such foods with available healthy alternatives such as vegetables and healthy fats can be very useful for overall health. The body requires the carbohydrate of micronutrient-dense vegetables, not from grains as it restrains their conversion to simple sugar forms like glucose. It reduces the weight rapidly.
2. Consume More Zinc
Zinc plays a significant role in testosterone production. If you are suffering from low T-levels, using, zinc rich diet or supplements can amazingly improve your testosterone levels. Less zinc ratio leads to low testosterone production. Zinc is commonly available in protein-rich foods such as raw milk, meat products, fish, and beans. Due to the change in traditional methods of farming, now it is tough for vegetarians to obtain zinc. The soil has been diminished of the nutrients that plants used to absorb. Preparing food in various ways is another prime reason by which we have deprived ourselves of nutrients. Overcooking the foods limits the level of nutrients such as zinc. Using zinc supplements is an efficient way of receiving zinc but don’t exceed the amount than 40mg per day (this is the maximum limit for a normal adult). Increased zinc intake can affect the body’s ability to assimilate minerals such as copper properly and can cause nausea.
3. Intense Physical Activity
Beside various exercises such as the Peak Fitness, strength training is familiar to increase testosterone levels. The exercise with slow movement is the one with high intensity. The slow movement allows the muscles to utilize the cross-bridges between the filaments of the protein which promotes the muscle movements. The exercise not only keeps your testosterone level high but also prevents from diseases caused by lifestyles. Remember all exercises are not useful for losing weight, but ones like the weight training and lifting with high intensity reduces the weight.
4. Consume Vitamin D
Vitamin D is a steroid hormone which is necessary for the healthy formation of the nucleus of the sperm cells. It is also vital for maintaining the count and quality of the semen. This vitamin is very useful in improving testosterone levels that enhance libido functioning. Exposure to the sun is also an efficient and natural way to increase vitamin D in the body. The skin should be exposed to sunlight until it turns brown. A safe tanning bed can be used as an alternative if sunlight is not available. An oral supplement with vitamin D3 is also very useful. An average adult can take about 8500 IU of vitamin D per day comfortably.
5. Stress Reduction
When a person suffers from the stressful condition, the body releases cortisol in the high amount which is the stress hormone. Biological studies proved that this hormone causes hinders the testosterone effect. The chronic stress and elevated cortisol level mean the effect of testosterone has been blocked. There are various ways to reduce stress levels. EFT which is similar to acupuncture without any needles and hands-free tool which unloads the emotional baggage painlessly and rapidly. Prayer, laughter, meditation, deep breathing, yoga and positive visualization are few useful tools to reduce the stress.
6. Consume Healthy Fats
For the healthy life, consuming poly-saturated fats and monosaturated fats are not important but also saturated fats are also vital for promoting testosterone levels. Studies proved that diet with less than 40% fat from animal sources and saturated in nature causes the reduction in testosterone levels. The diet must be composed of 70% healthy fats. However, it is significant to know about your body needs of saturated fats of vegetables and animal sources. Coconut oil, palm oil, butter, olive oil and dairy products are best healthy fat sources.
7. Get Proper Rest
Just like diet intake and exercise, sleep is also essential for maintaining good health. A quality sleep has the very pleasant effect on the production of testosterone levels. It is proper sleep that differs one from another. A recent health research found that about five hours sleep per night reduces the testosterone levels up to fifteen percent. Just imagine what is happening with people that are getting less than four hours sleep? A sleep of every extra hour adds to the testosterone levels. Health experts from all over the world recommend that a person should sleep for about seven to ten hours every night. Sleeplessness is also linked with overeating which leads to weight gain and as a result the levels of testosterone reduce in the body. Try to adapt proper sleeping routine in a dark room with no other disturbance.
