Natural Ways to Boost testosterone Levels
Nov 17, 2022
Testosterone, the primary male sex hormone, is crucial to maintain many body functions. Testosterone plays a vital part in the growth and development of muscle mass, and bone mass, and is the main driver behind physical changes like deepening of voice and hair growth. In males testosterone peaks at the age of 19 and stays high till the late 20s, testosterone levels naturally start decreasing in the 30s. However, in today’s high-paced life and because of factors like poor diet, stress, and hectic lifestyle the testosterone levels in males are rapidly decreasing. Poor testosterone levels can lead to major problems like loss of muscle mass, infertility, hair loss, and depression. We are sure by now you understand that adequate amounts of testosterone are essential to maintain physical, mental, and sexual well-being. Luckily for you, we have created a list of natural and holistic methods to boost your testosterone levels.
Incorporating these into your diet
Onion & Garlic
Onions and garlic are two ingredients widely used in many Indian delicacies and provide many benefits. They are rich in Flavonoids which are known to have anti-inflammatory and antioxidant properties. Flavonoids also help in increasing vitality and fertility, and may naturally boost testosterone levels.
Protein Rich Foods
Protein is one of the most essential nutrients we humans need to live a healthy life. It serves multiple purposes like facilitating chemical reactions and helping build muscle mass. Protein also helps boost testosterone levels by providing the following :
Amino Acids
Amino acids are the building blocks of protein. They play an essential role in hormone production, including testosterone.
Leucine
Leucine is a type of amino acid found in foods like chickpeas, salmon, and soybeans, they are heavily linked to the production of testosterone and provide the best results when taken after resistance training.
Zinc
Some protein-rich foods like meats and nuts also contain zinc. Zinc is one of the most crucial minerals for boosting testosterone levels and reproductive health.
Food rich in Magnesium
Magnesium positively impacts and increases the production of anabolic hormones and boosts the testosterone levels in the blood. Some of the magnesium-rich foods are spinach, almonds, cashews, and peanuts.
Avoid or Reduce Alcohol Consumption
Your testosterone level begins to decline after just five days of consistent drinking. The hormone system in your body could be disrupted by alcohol in several ways. Heavy drinkers may have to face several problems like smaller testicles, thinner chests, decreased growth of beard, and increased estrogen levels.
Avoid Plastic
It is scientifically proven plastics harm testosterone. Be cautious of the containers you use to preserve leftovers. Some plastics, cans, and other food containers contain the chemical bisphenol-A (BPA). They can harm hormone production in your body.
Daily Workout
Your workouts should be muscle-focused. Go to the gym's weight room or ask a trainer for assistance in creating a routine for the workout equipment. Although cardiovascular exercise has advantages, strength training increases testosterone more effectively.
Conclusion
Many men get worried when it comes to their low testosterone levels and getting stressed over it is only valid as testosterone levels are crucial to maintain a healthy sexual life and perform better in your daily life. The good thing is that your testosterone levels can be increased by making changes in your lifestyle by avoiding some saturated fat foods, exercising daily, and eating protein-rich and healthy fat foods. Follow these tips regularly and you’ll see a significant boost in your testosterone levels which will help you improve your health, muscle mass, vitality, and fertility.
