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Increasing Testosterone Levels Naturally with Lifestyle Changes

There is a myriad of products on the market that are thought beneficial for raising testosterone levels. Some of these are cheap, while some others are dear. But given research has shown that lifestyle choices are to blame for most cases of low T, it makes sense to start from there in seeking solution. This means that lifestyle changes are worth considering for raising testosterone levels. Indeed, good research indicates certain modifications in what you do and how you live can be of use. We discuss some changes that you can make to boost the level of this androgen hormone in your body.

Shed pounds

Yes, you most probably know by now that excessive body weight is a factor in several health issues. Low T happens to be one of those. So you are going to benefit in terms of testosterone boost by shedding some pounds. This much was confirmed by a study that appeared in the journal Endocrine. Incidence of low T levels improved at least by 50 percent among obese, middle-aged men who shed some pounds. However, it is important stating that being overweight is not the only possible cause of low testosterone levels. You may also have issues if you are too thin. For that reason, your goal should be to keep a healthy weight.

Take your workouts more seriously

You may be the type that already knows that regular exercise is very beneficial, but just can’t bring yourself to do it. Well, it is time you started taking it more seriously if you are concerned about low T issue. The amount of testosterone reduces when you are not staying active enough because your body doesn’t need a high amount in such state. But exercise forces your body to produce more of the hormone. Research shows that exercise ramps up the amount of the androgen hormone in the body and keeps it that way for up to an hour after you are done. So you will be doing yourself a whole lot of good by exercising on a regular basis.

But when it comes to workouts, you should know that all are not the same. Resistance and high-intensity trainings are arguably the most effective for raising testosterone levels. Resistance or strength training, such as lifting weights, radically boosts T levels both in the short- and long-term. And this is based on research. The training activates fast-twitch muscle fibers and significant muscle mass. High intensity interval training (HIIT), including cycling and sprinting, are also beneficial in this regard.

Pay attention to what you eat

It is no longer a secret that a balanced diet promotes good health. The sort of lifestyles people maintain these days gives room to low T problem. The fast living does not allow many persons time to give enough attention to what they eat. So they turn to pre-prepared, processed and packaged foods. Testosterone levels typically drops when you eat, but this is worse when you eat such foods. They cause your insulin to surge and this is not a good thing for your T levels. You should work to eat your food as natural as possible. Processing destroys most nutrients in foods.

Consume more fruits, vegetables, nuts and seeds. Increase your protein intake to improve health and fight weight gain that could interfere with testosterone production. Time after time it has been stated that carbohydrates, fat, sugar and cholesterol are dangerous to your health. But we think the correct way to put this is that too high amounts of these could lead to issues. You need virtually all of this for good health. Cholesterol is crucial to testosterone production while certain fats and carbs help to optimize levels. You will find a whole-food diet with a fine balance of these elements quite valuable.

Avoid cannabis

The advice to avoid smoking is one you have most likely heard time and again. It just goes to show there is nothing good, at least in the long-term, about smoking. But when it comes to testosterone production, the focus is more on cannabis. The active ingredient in the hemp drug is capable of interfering with the activity of enzymes in the testes. This leads to low testosterone production. Cannabis affects levels of other hormones as well.

Stop alcohol consumption

If you drink alcohol, chances are that it is a factor in the low T levels you may be experiencing. Studies have shown that it reduces the amount of androgen hormones in the body on several fronts. High alcohol consumption is capable of increasing the aromatase enzymes, which make estrogen out of testosterone. It is also problematic in that it contributes to oxidative damage in different parts of the body. This causes cortisol levels to rise and reduces amount of the androgen hormone in the gonads. In addition, alcohol can increase production of beta-opioid-endorphins and prolactin which impact on your T levels. You obviously have enough reasons to stop alcohol consumption for higher testosterone.

Do intermittent fasting

The idea of eating small meals at frequent intervals is not a new one in the fitness circle. However, you will not lose anything significant when you eat less, according to research. You can, in fact, boost levels of hormones, including testosterone and growth hormone, in your body by doing this. Intermittent fasting helps you to burn fat as fuel – this contributes to raise your T levels. Research shows something as simple as water-fasting ramps up the amount of the hormone after just over a week. The benefits you get become higher when you combine moderate- or high-intensity exercise with the fasting.

Drink plenty of water

Water is highly crucial to good health. It helps to flush out harmful substances and waste materials. It enhances exercise capacity and general body processes. Yet, many people do not get enough quantity in their body, even when aware of the benefits. Low T concern is another reason for you to take your water intake more seriously. It is important to note that dehydration can raise cortisol levels in your body. It can also reduce the amount of hormone boost you get from workouts. Adequate water intake can also help to suppress hunger that could induce you into improper food consumption.

Get lots of sleep

Now, by that we do not mean you should grab every opportunity to sleep – too much of everything is bad. Rather we mean you should ensure you get sufficient restful sleep daily, especially in the night. How much is enough? Well, experts suggest you should work towards getting roughly 7-8 hours of nightly sleep. Research even shows up to 10 hours is not bad. So you have work to do if you aren’t already getting that much. Several studies have indicated how your testosterone levels can be impacted by insufficient sleep. In one study with hundreds of Chinese men as subjects, it was estimated that every extra hour of sleep provides roughly 15 percent additional boost in testosterone. The weight loss it facilitates partly explains this.

Keep stress in check

Stress is part of life – none of us can enjoy great health without it. The real problems only set in when its degree becomes high. Too much stress gives rise to higher levels of the hormone cortisol. This inhibits production of other hormones, including testosterone. High cortisol level is especially worrisome because it comes from pregnenolone, same as testosterone. The stress hormone represses the androgen substance, destroying its molecules in the blood and testes. It goes without saying then that you will be doing yourself well by making conscious efforts to fight stress. Create time to relax on a daily basis and try not to extend your work hours longer than is necessary.

Get regular dose of the sun

Sun exposure is said to be a cause of premature aging and skin cancer, among other concerns. Let it be noted, though, that it is not bad in its entirety. You have much to benefit from getting about 15 minutes of sun exposure daily, if condition permits. This is vital for the production of vitamin D, which promotes production of testosterone. It is said that many people in the United States (almost half of the population) suffer from deficiency of this vitamin, thereby missing out on its diverse health benefits. Daily dose of roughly 3,000 IU of vitamin D3 led to about 25 percent rise in T levels in a 12-month study.

Keep away from disruptors

You need to be aware that there are certain chemicals that can interfere with the functioning of your endocrine system. These are sometimes called endocrine disruptors. They meddle with hormones, glands and cellular receptors. The chemicals are present in personal care products, plastics, preservatives and even fast foods. Examples include parabens, triclosan, triclocarban and Bisphenol A (BPA). Some of these chemicals act like estrogen thereby causing amount of testosterone in your body to decline.

Healthy lifestyle changes can give your T levels massive boost. Aside the ones already mentioned, there are other modifications you can make, including eating after workouts and avoiding crash diets. But if the ideas we provided above are all you can give a try, you should notice significant improvement. Some of these will not only help to increase testosterone levels, but also those of other hormones, including growth hormone. You will also be able to improve your overall health and wellbeing by working with the tips. Supplementing with zinc and vitamin D or a testosterone booster such as Vigrx Plus can improve outcomes as well. You should consider reaching out to your doctor for extra advice that could enhance the results you get.


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