Testosterone is a male’s sex hormone that plays a vital role in maintaining a healthy sexual life. The hormone helps in maintaining bone density, muscle mass, and improve your sex drive. In males, testosterone production is the highest during early adulthood and keeps dropping year-after-year. If your testosterone production level is low and wants to increase it, you can rely upon these natural remedies.
01. Eat Enough Protein and Zinc
Whatever you eat leaves a direct impact on testosterone and another body hormone. Therefore, taking a healthy and nutritious diet is the first step to increase your testosterone levels naturally. Firstly, eat enough protein to maintain healthy levels of testosterone. A protein-rich diet should include intake of eggs, fish, and chicken. If you are a vegetarian, you can have tofu, seeds, and nuts. While taking protein, do not ignore magnesium nutrients. Spinach, cashews, and peanuts are good magnesium sources, so try to eat a handful of cashews or peanuts daily in different portions.
Studies suggest that even Zinc plays a crucial role in regulating serum testosterone levels in males, and zinc deficiency is often associated with low sex drive. So, eat zinc-rich food items like beans, nuts, lobster, crab, and whole grains. Oyster is another excellent source of Zinc. An adult male should focus on eating a minimum of 11 mg of Zinc regularly to improve sexual health.
02. Take Eight Hours of Sleep
It is a fact that your energy levels remain low if you do not sleep well regularly. And with low energy levels, you do not feel like doing anything. Have you ever wondered why? It is because the low quality of sleep reduces the testosterone levels with time. Moreover, testosterone levels were reportedly low in between 2 pm to 10 pm on sleep-deprived days. It is a fact backed by research, and even published in many magazines and newspapers. So, make sure to enjoy a good night’s sleep every day.
It is hard to determine the right number of sleeping hours for a person. Mostly, health experts emphasize resting a minimum of seven to nine hours a day to allow your body to function well.
03. Shred That Extra Body Weight
Kick lifestyle illnesses by exercising regularly. Interestingly, exercising regularly for 30 minutes results in boosting your testosterone levels. As you get older, your testosterone level drops, and it becomes necessary to exercise regularly. Give a try to resistance training exercises like weight lifting and high-intensity interval training (HIIT). These exercises work both in the short and long term to boost testosterone. Remaining physically active helps males above 45 plus lead a quality life despite suffering from medical issues like obesity and pre-diabetes.
These medical conditions affect a person’s health, unfavorably, including sexual health. Many medical studies revealed that an obese person has low testosterone levels, and losing weight pushes these levels. Similarly, studies show that low T-levels and diabetes are closely related. So, exercise is the only way to maintain an ideal body weight and keeping glucose levels in check naturally.
04. Natural Vitamin D Is a Must
Believe it, half of the US population is vitamin D-deficient, and over 50% of the population has suboptimal levels of vitamin D in their body (study). The irony, one vitamin that is easiest to get simply by getting into the sunlight for a minimum of 15 minutes in a day.
Research proves that vitamin D offers an array of benefits to the body and acts as a natural testosterone booster. In case you live in a region where getting sunshine is a distant dream, you can pop on vitamin D supplements.
Studies noted that taking around 3,000 IU of vitamin D3 supplements regularly increases testosterone levels by around 25%. Vitamin D supplements are readily available in registered online pharmacies.
05. Take T-Booster Herbs
Though scores of natural testosterone boosters are available in the market, but ashwagandha is the most effective. Regular consumption of the herb helps increase testosterone levels and sperm count in Erectile Dysfunction significantly.
Studies reveal that in healthy males also, ashwagandha works wonders in increasing T-levels and reducing cortisol levels. The cortisol hormone is a stress hormone, and a decrease in stress hormone naturally paves the way to increased T-levels.
Some other popular herbs that help increase sex hormones in the body are ginger, shilajit, maca, ginseng, etc. Either you can consume them in a powdered form or take pills containing these ingredients such as VigRx Plus.
Do not get surprised if you come to know that you have low testosterone levels. Primarily, attempt to bring a few lifestyle changes for re-energizing yourself. Try eating protein and a zinc-rich diet, exercising regularly, and take enough sleep. These natural ways not only increase T-levels but improve overall health. More tips and tricks to enhance your sex life.