Before trying to boost testosterone levels let us get to know some quick facts about testosterone and what’s its importance to men.
Testosterone is a hormone found in humans. In men, testicles primarily produce testosterone which is responsible for the development of male sexual characteristics. Women also produce testosterone but usually in a small amount.
Testosterone plays a key role in your:
- muscle mass and bones
- facial and pubic hair
- body’s development of deeper voices
- sex drive
- mood and quality of life
- verbal memory and thinking ability
Higher testosterone levels have been found to have great effects on men’s health. Some of them are:
- Healthy heart and blood
- Low fat and More muscle
- Stronger bones
- Elevated mood levels
- High energetic drive
How to maintain high testosterone levels:
1. Have Lots of Sex
An earlier study from 1992 evaluated the effects of sexual activity on testosterone levels in both men and women. The researchers measured testosterone levels before and after sex and also on days when there was no sex.
In men, testosterone levels were highest after sex. Levels were lower before sex and on days with no sex. These results suggest that sexual activity influences testosterone rather than testosterone influencing sex.
And remember higher testosterone levels lead to more strength and faster hair growth so if you want to look better, just go and get your ‘freaky’ on.
2. Increase your Vitamin D levels
In a year-long study, 65 men were split into 2 groups. Half of them took 3,000 IU of vitamin D every day. The supplement taking group’s vitamin D levels doubled and their testosterone levels increased by around 20%.
So if you want to boost your testosterone levels you should eat more vitamin-D rich food, get more sunlight(a major source of vitamin D) or just take vitamin D supplements.
3. Eat a Well-balanced and Healthy diet
There have been numerous studies that suggest there is a correlation between diet and testosterone levels. If your body fat is too high, testosterone levels fall. And if you have a healthy low-fat diet your testosterone levels increase.
So make sure to consume omegas 3, 6, & 9 and green leafy vegetables along with lean protein.
Other foods that can boost testosterone are:
- Egg yolks
- Cereal brands with vitamin D
4. Get More Sleep
Studies have shown that sleep-deprived men demonstrate 10% – 15% lower daytime testosterone levels which not affects your quality of sleep but also take a major hit at your health. The lack of testosterone causes multiple sleep orders like sleep apnea and it can also take a toll at your sexual function.
Our body after a long day of work, exercises, and stress need some downtime in order to recharge itself. The highest amount of testosterone is produced in our sleep.
So be sure to get 7 -9 hours of sleep a night.
5. Lift weights
Men who exercise on a regular basis have been found to have higher testosterone levels. Further, there had been numerous studies that found that obese men who lifted weights had higher testosterone levels than obese men who simply dieted.
Elevated testosterone levels help in faster weight loss and strength building.
6. Chill out
When you are super stressed out, your body releases the stress hormone cortisol. Even slight elevations of cortisol will wreak havoc on testosterone levels. So get your stress under control and manage your stress.