It’s no secret that testosterone is the hormone responsible for masculine characteristics and a man’s libido. It also impacts your mood, energy levels, muscle mass and bone strength.
Testosterone levels typically decline as you age which can cause depression, weight gain and even hair loss – but there are plenty of things you can do to naturally increase testosterone production in your body without popping a prescription pill or undergoing painful injections. Read on below for five ways to boost your testosterone!
5 Ways To Increase Your Testosterone Naturally:
1) Get some sun- exposure daily (just 20 minutes).
2) Consider taking supplements like vitamin D3 with magnesium or zinc.
3) Take short naps throughout the day (20 minutes).
5.) Sleep 8 hours a day
Testosterone is a hormone produced by the testes in males and ovaries in females. Testosterone regulates reproductive development, sexual features, muscle mass, hair growth rate and distribution of fat tissue. The production of testosterone begins to decrease at around age thirty-five as it has been shown that this decline can happen up to 2% every year after about age 30. This is what leads to the loss of drive or libido for some men and women also experience a change in their body shape due to less lean muscle mass or more weight gain. This may lead to increased irritability with others which usually will subside as the person’s levels come back into balance.
Zinc is essential to life. It supports your immune system, helps you heal wounds and form new cells, protects against infections and cancers, and maintains healthy skin. Zinc can be found in a variety of foods including fish like salmon or canned oysters; beef liver; legumes such as lentils or beans; nuts like almonds or cashews; sunflower seeds (hulled); pumpkin seeds (hulled) – they are also good sources of vitamin E which is another important nutrient for immunity.
Testosterone is the hormone that controls many aspects of male life, including muscle growth and libido. If you are a man looking for ways to boost your testosterone levels naturally without going under the knife or taking risky medication, there are some supplements that can do it in just days.
The best way to start this list is with zinc – an essential mineral which boosts testosterone levels by helping cells get rid of excess estrogen (one of the reasons why men lose their hair). Zinc also helps regulate normal sperm production. This powerful mix makes high-quality oysters one of the most important foods for any man’s diet.
If you’re trying to raise your testosterone levels, there are certain supplements that should be avoided. In general, any supplement that contains the herb saw palmetto is worth steering clear of. It’s often used for its purported ability to reduce prostate size and excess body hair in men (reducing prostate size can also help with achieving erection). However, this may come at a cost: some research has shown it can decrease natural-produced testosterone! This is not the only issue with saw palmetto – it has been linked to liver damage as well as seizures in rare cases. Other herbs that have been found to lower testosterone levels include chasteberry (also known as vitex), nettle root, licorice root extract.
Studies have shown that sleep deprivation can lead to a decrease in healthy hormones. People who are sleep deprived may notice changes in mood, appetite, and even energy levels. Scientists say the best way to determine how much sleep an individual needs is by looking at their lifestyle and daily routine. They found that people who live more stressful lives require more sleep per night than those with less intense routines. In order to maintain healthy hormone levels, try getting just over 7 hours of sleep each night or about 8 hours for most adults on average as well as conserving your energy throughout the day so you do not feel like you need extra rest come evening time!
The only thing worse than waking up in the middle of the night is not being able to fall asleep. Each time you go to bed, try out one of these new techniques so that you can sleep like a baby:
1) Breathing exercises: To combat anxiety or stress, focus on your breathing. Inhale for the count of 4-6 and exhale for about 6 seconds. This will help put yourself in an optimal state as well as relieve any tension from your body.
2) Reading before bedtime: Try reading something that makes you feel very happy – it could be fiction or nonfiction – but just make sure it’s lighthearted or entertaining enough to get your brain away from anything stressful.
Breakfast is a must. You need to eat within an hour of waking up. This will help you digest and prepare for the day ahead. A healthy breakfast can help you feel energized with a morning routine that includes physical activity and/or meditation, etc.
1) Drink water! It’s great for your eyesight, skin, hair health and more! Try drinking 2-3 glasses per day or carry around a bottle of water when you’re out at work or school to stay hydrated throughout the day.
2) Have some protein in your morning routine–This will give you more energy than carbs alone because it takes longer to digest proteins than carbohydrates so it’ll keep your blood sugar levels stable while boosting brain function.
The sun has been shining in your bedroom window and you’ve awoken to the sound of birds chirping. It’s a new day! You’re reading this because you want to learn about how exposure to sunlight can help regulate hormonal processes, such as sleep or waking up.
Sunlight is essential for many of our body’s natural functions. For example, it helps regulate hormone production by telling the brain when it’s time for certain processes like sleep or waking up. Research has even shown that feeling better is possible with just 10-15 minutes of sunlight each day!