Testosterone is commonly known as a sex hormone that initiates physical development in humans. It is abundantly present in the male body compared to the females. Testosterone level effects in men include sperm production, sex organ functioning, and development, RBC production, bone growth, etc. Hence, it is a vital hormone present in the male body for proper growth and functioning.
Men these days are often facing issues with balancing the testosterone level. Some of the low testosterone level causes include diabetes, lung disease, kidney dysfunction, pituitary gland issues, etc. Even though there are incredible testosterone boosters available in the market, there are natural ways of increasing the hormone that you can try at home. Are you eager to find out about the natural testosterone level booster? If yes, then read on!
Natural Methods of Boosting Testosterone Level
Our health experts have shared some of the best natural ways, applying which you can easily increase and balance your testosterone level. Read below to find out!
Cut Down Unhealthy Food Items and Eat Foods that Boost Testosterone Level
The very first step towards increasing testosterone level is by bringing necessary changes in your diet pattern. You will have to cut down a few foods from your meal and add some better options. The foods and drinks that you need to get rid of immediately are:
- Foods containing a high amount of sugar
- Junk foods
- Heavily processed meals
- Items that underwent pesticide treatment
Now that you know which food items you are to stay away from, let us give you a list of foods you should add to your diet:
- Vegetables (spinach, cauliflower, broccoli, carrots, etc.)
- Organic meat (turkey breast, beef, chicken breast, etc.)
- Low-sugar fruits (avocado, strawberries, orange, etc.)
- Healthy oils (coconut oil, virgin olive oil, etc.)
- Fatty fish (salmon, tuna, etc.)
- Nuts and seeds (almonds, nuts, etc.)
Please note this diet plan and start following it from today onwards!
Increase Your Workout Sessions
Those men who workout harder are known to fight testosterone level decline smoothly. You should do a moderate-intensity workout session for around 160 minutes every week. If you are doing a high-intensity workout, then 80 minutes per week is enough.
Apart from exercising, you will also have to focus on your overall physical activity in a day. To keep your testosterone level high, you can go for walks, prefer stairs over lift, do some household chores and keep yourself active throughout the day. It is a natural way of increasing testosterone levels without the intake of any chemical boosters whatsoever. Hence, keep this vital tip in mind!
Do More Weight Training Exercises
Testosterone level measurement is higher in boys who indulge in more weight training exercises. The resistance training workout sessions activate several hormones of the body, which boost the testosterone level of the body. Therefore, when in the gym, spend more time lifting weight bars!
Increase Zinc, Magnesium and Vitamin D Intake
Zinc and Magnesium are known to influence the testosterone level test in the male body. You can add these nutrients to your diet in the form of foods like meat, legumes, and fishes, or you can start consuming supplements. Make sure that you consult your trainer and physician before choosing any particular supplement for your body.
You can get out and soak some sunlight to increase the vitamin D level in the body. The presence of vitamin D also influences the overall testosterone level in the body. In case you are allergic to sunlight or have other issues, you can easily fulfill the vitamin D requirements of your body by adding necessary supplements to your diet. Consuming zinc, Magnesium, and vitamin D supplements for months will show a spike in your testosterone level.