Keeping optimal levels of testosterone is essential for the adult male. Not only that it affects overall sexual health, but its deficit may also prove to be a risk factor for certain diseases. Along with the other natural methods, some of the top-rated male enhancements may also provide significant benefits.
5 Ways to Increase Testosterone Levels Naturally
1. Stick to a Healthy and Balanced Diet
Nutritional deficits and bad eating habits have long been known to cause hormonal imbalances. Testosterone levels have a particularly strong relation to the food we consume. Additionally, being overweight can also lead to a decrease in testosterone.
Some of the worst food for men that seriously affect testosterone levels are soy products, bread, mint, and alcohol. Also, processed foods have been linked to a decrease in the production of this hormone.
You should stick to a healthy balance of carbs, protein, and fats and eat at regular intervals during the day. Some of the products to look for are egg yolks, tuna, oysters, beef, shellfish, and beans. If you successfully maintain a healthy diet for a few months, you’ll certainly start noticing positive effects on your well-being.
2. Consider Taking Dietary Supplements
Many natural ingredients are known to boost testosterone levels. These include vitamin D, Tribulus Terrestris, zinc, fenugreek, and more. There are many supplements on the market, but we’ve found some Savage Grow Plus reviews suggesting that it may be an option for men.
In some cases, supplementation with the right ingredients can naturally increase testosterone levels by up to 30-40%. Take a look at the top-rated male enhancements and decide for yourself if you should take them or not.
Make sure you do regular blood tests to diagnose and fulfill vitamin and mineral deficiencies. Such imbalances can seriously affect testosterone levels and can have other health complications as well.
Bear in mind, however, that it may take a few weeks or months before you start noticing the positive effects of taking dietary supplements.
3. Reduce Stress and Cortisol Levels
Chronic stress has a variety of adverse effects on the human body. Testosterone levels are not spared in this regard either. Studies suggest that long-term stress can cause a gradual decrease in spermatogenesis (the production of sperm). Higher cortisol levels are also associated with a decrease in testosterone.
What you can do to fight stress is to observe your lifestyle and habits and put a stop to stressful events and situations. These can involve your workplace, home, acquaintances, and everything that surrounds you. How you react to stress is also extremely important. Remember that it’s not the end of the world, even if something goes wrong.
4. Have Enough Sleep
Among the various side effects and complications of sleep deprivation is a decrease in testosterone levels. Extensive research concludes that impaired sleep is associated with lower testosterone in adult males.
Although it’s not always easy to maintain a healthy sleeping pattern, always remember that sleep is critical for the normal function of our bodies. No one can survive without sleep because it’s essential for regeneration and removing toxins from our brains.
There’s a study from 2015, which measured the testosterone levels of young and healthy men after a 1-week sleep restriction to 5 hours per day. It concluded that the participants’ testosterone levels were decreased between 10 and 15%, which is a significant difference.
Good sleeping habits involve a consistent schedule of at least 7 hours of sleep per day. Make sure you get up and go to sleep at the same time every day, including weekends. You can also opt for short naps during the day for an extra energy boost. Furthermore, try to avoid caffeine after 5 pm because it may prevent you from falling asleep and cause you to wake up during the night.
5. Maintain Adequate Physical Activity
According to research, physical activity may have a positive effect on your testosterone levels. Likewise, a sedentary lifestyle can undoubtedly decrease it. It’s even suggested that regular sports have a greater effect on testosterone than losing weight.
Some of the best exercises for increasing testosterone are resistance training, high-intensity interval training, and bodyweight training like squats, push-ups, and pull-ups.
However, make sure you avoid excessive exercising as it can exhaust your body and lead to a reverse effect on testosterone levels. Maintaining a healthy balance between everything is the key to success.
In just a few weeks after starting to exercise regularly, you’ll start noticing a boost in strength, sex drive, and erectile function.
Decreased testosterone levels can harm sex drive, erectile function, confidence, and strength. Although this occurs normally with age, the above strategies can help you slow down and address these issues.
As we saw, binging on some of the worst food for men can have significant adverse effects on hormonal balance. Regular exercise, a healthy diet, and getting enough sleep are just some of the ways to increase hormone levels naturally.
Stress is another factor that’s often mentioned as a cause of various disorders and diseases. No wonder that it affects male sex hormones as well.
Additionally, Savage Grow Plus reviews mention that dietary supplements may help you get back on track and feel like a younger and a stronger man.