A steroid hormone, testosterone influences a wide range of aspects of your health, including your ability to have sex and your chance of contracting illnesses. A healthy range of testosterone is essential for adult males because it promotes hair growth, voice changes, and muscle development. The health of women is also significantly influenced by testosterone.
According to a 2021 study, males who lead unhealthy lifestyles and eat poorly have low testosterone levels and poor testicular function. A diet high in processed meats, sugary drinks, and deep-fried foods is considered low-quality. Continue reading to find out how to dramatically raise your testosterone levels.
Here are the top 5 methods for increasing testosterone levels:
1. Consume more carbohydrates, lipids, and protein.
Your regular diet can have an effect on your testosterone levels. For this reason, in order to keep your testosterone levels in check, you should strive to increase the amount of proteins in your diet. Protein consumption promotes weight loss, which raises testosterone levels. Overeating or a rigid diet, however, could throw off the levels.
A low-fat diet may lower testosterone levels, according to some study. To maintain your testosterone levels and hormonal balance, make sure your food is high in proteins, healthy fats, and carbohydrates.
2. Treat yourself to some exercise.
Ignoring daily exercise can lower testosterone levels and contribute to a number of lifestyle-related disorders. According to a 2015 study, increasing physical activity has been shown to be more beneficial for raising testosterone levels in obese men than calorie restriction.
It is crucial to realize, nevertheless, that the results can differ depending on a number of variables, such as the kind of exercise and training level. For instance, weightlifting and strength training produce immediate results. In addition, high-intensity interval training works well.
3. Attempt to lower stress or cortical levels.
The long-term impacts of stress are well known to all of us. Overstress can raise cortisol levels, which can lower testosterone levels considerably. Stress might also make you want to eat more, which can cause you to gain weight unnecessarily and accumulate fat around your organs. To determine your risk of developing disorders linked to elevated cortisol levels, Thyrocare offers a cortisol test.
Testosterone levels may be disturbed by these bodily changes. For your general health, you should thus be careful to control your stress levels and maintain an active lifestyle.
4. Increase your dose of vitamin D.
One of the most important micronutrients needed for numerous health functions is vitamin D. But these days, vitamin D insufficiency is fairly frequent. According to certain research, low testosterone levels may result from a vitamin D shortage.
Additionally, a 2017 study found that vitamin D supplement users have higher testosterone levels and improved erectile performance. Therefore, increase your intake of foods high in vitamin D and make sure you get adequate sunlight.
5. Consider consuming vitamins.
Some supplements may assist maintain healthy testosterone levels, even if the potential benefits of taking multivitamins are hotly contested. According to one study, taking zinc supplements improves sexual function and raises testosterone levels in postmenopausal women with low zinc levels.
Men’s testosterone levels typically increase at age 19 and decrease as they get older. For women, having the right amount of testosterone is equally crucial. However, you can maintain good testosterone levels and general health by adhering to the aforementioned advice and scheduling a thyrocare full body examination.
