Testosterone is a male hormone that stimulates the development of male sex organs. However, women also produce it in smaller amounts. Testosterone is produced in the testes of males and the ovaries of females. It is also produced by the adrenal glands (small glands above each kidney).
Low testosterone levels can make you tired, depressed, irritable and unable to concentrate or sleep properly. They are also associated with loss of libido and erectile dysfunction.
Testosterone boosters are an easy, natural, and effective way to help raise your body’s testosterone levels. Increasing testosterone is one of the best things you can do for your health.
How can you increase your free testosterone levels naturally?
10 Common Signs and Symptoms of Low Testosterone Levels in Men
1. Get plenty of restful sleep
One of the most important things you can do to boost your testosterone levels is to get plenty of restful sleep.
A study has shown that sleep deprivation has been linked to a reduction of testosterone in males. Therefore, getting sleep of at least 7 hours daily is recommended for an adult.
In addition to helping improve your testosterone levels, getting a good night’s sleep also helps with many other aspects of your health and well-being, including better moods, improved memory function and lower blood pressure.
2. Add plenty of green leafy vegetable
Consuming green leafy vegetables is an excellent way to increase your zinc levels. Green leafy vegetables such as spinach, kale, and collard greens are rich in magnesium and zinc.
Zinc is an essential mineral that helps the body produce testosterone. So, if you’re low on this mineral, it could be why you’re experiencing symptoms of low testosterone, like fatigue and depression.
In addition, green leafy vegetables are rich in antioxidants—chemicals that reduce inflammation and boost immunity.
3. Eat fatty fish such as salmon, mackerel and sardine
Omega-3 fatty acids are also crucial for healthy testosterone levels. So, make sure to add omega-3-rich foods to your diet frequently. Fatty fish such as salmon, mackerel and sardines are among the best choices because they’re loaded with omega-3s. In addition, you can boost your intake of omega-3s by adding chia seeds or flaxseeds to smoothies or cereal.
4. Fruits (berries & pomegranates) are good testosterone boosters
Studies have shown that inflammatory foods have caused lower testosterone levels in men. Oxidative stress is when your cells are overwhelmed with free radicals and create an imbalance of good vs. bad. This can lead to premature ageing, weight gain and many other health problems.
Berries, pomegranates, and other fruits contain vitamin C and other antioxidants. These anti-inflammatory agents prevent cell damage and protect against many diseases, such as cardiovascular disease, low libido and cancers.
5. Try resistance exercise and HIIT to boost testosterone
Exercise is one of the most natural and effective ways to boost testosterone levels. The benefits of exercise go beyond just improving physical performance and body composition. It also improves your mood, energy levels, libido and cognitive function.
Specific exercises like HITT and resistance training help boost the hormone.
The relationship between exercise and testosterone levels may be due to increased muscle mass, reduced fat mass or improved insulin sensitivity. These factors also play a role in improving overall health and well-being, which may also lead to positive effects on your body, such as increased energy levels and stamina.
6. Reduce belly fats (abdominal fats)
Abdominal obesity is a significant risk factor for serious metabolic diseases. It is also associated with a lower testosterone level. Studies have shown that administering testosterone to males has decreased abdominal fat. In other words, if there is a hormone deficit, there is a chance of developing abdominal obesity. Abdominal obesity is a warning sign of low testosterone.
Reducing belly fat is an essential step to boosting testosterone production. In addition, belly fats are linked to many other health issues, such as metabolic disease, diabetes, high blood pressure (hypertension) and high cholesterol (dyslipidaemia).
7. Keep your stress levels low
Stress is a common issue that many people suffer from. Various factors, such as work and family-related issues, can cause stress. The best way to reduce stress is to find ways to manage your daily life and take time out for yourself.
Stress can adversely affect your health, including lowering testosterone levels in men. Chronic stress is linked to lower testosterone levels and higher cortisol levels, which can inhibit muscle growth and fat loss.
Reducing stress can help boost testosterone levels, improve mood and energy levels, increase sexual desire, and improve sleep quality and overall health.
The Bottom Line
As you can see, you can do several simple things to increase your testosterone levels and improve your health. Fortunately, these testosterone boosters are all-natural and healthy for most people.
Natural testosterone boosters are worth investigating; trying different combinations is great. Although there is no guarantee that they’ll work as well as you might like, there is no harm, and they sure can’t hurt. So give it a go, and your sex life might be transformed.
