Five Tips on How to Boost Testosterone Levels
The amount of testosterone in a man is vital in a variety of ways. Insufficient amounts of testosterone can bring about several conditions that are fatal to a man’s health. Low testosterone has been proven to be a contributing factor in losing of bone density, muscle mass and reducing sex drive in a man’s sexual life. New studies even show that low levels of testosterone can increase the risks of getting heart diseases, prostate cancer, and other fatal diseases. Thus, it’s in your best interests to learn some of the efficient and harmless ways that you can use to restore your testosterone levels to the recommended level. And this article is going to give you 5 simple tips on how to do it.
1. Consume healthy fats
Fats are known to be very effective in boosting the levels of testosterone in a man. However, not all fats are recommended to be used. This is simply because some fats may end up giving you other complications which might affect your health negatively. The poly and monounsaturated fats are the best for increasing testosterone levels. These fats can be found in e.g. nuts and avocados. Try as much as possible to eat these types of fats and you’ll witness a positive and impressive change after some time.
2. Strength and high-intensity training
High-intensity exercises such as peak fitness are well-known for their ability to significantly increase the number of testosterone in a man’s body. These practices can achieve this because they enhance the amount of hormones like adiponectin, cholecystokinin, leptin, melanocortins etc. All of these hormones are crucial in potentiating healthy testosterone helping to reduce the decline of testosterone levels that is brought about by old age. Strength training, when done intensely, can also boost levels of testosterone. This is particularly the case when you reduce the number of reps and increase your weight to work on a big number of muscles. Squats and deadlifts are some of the best pieces of training for this purpose.
3. Limit sugar levels in your diet
Sugar is harmful to a man’s health in various ways one of which is they contribute to decreasing of testosterone levels. Consumption of high amounts of sugar tends to increase the levels of insulin in the body. High amounts of insulin are one of the factors that lead to low amounts of testosterone. You should, therefore, limit or eliminate amounts of sugar in your daily diet all together to boost your testosterones.
4. Reduce stress
Stress has a significant impact on the levels of testosterone your body produces. So much, stress normally has the effect of blocking the body from the proper testosterone production. This consequently means that you will not be making sufficient amounts of testosterone that are useful for your health. Try and manage your stress and this will increase the hormone.
5. Lose weight
Lastly, you will need to shed off a few pounds of your weight to get the right amounts of testosterone that you need. Studies have shown that overweight individuals always have low levels of the hormone. The problem of you having a low testosterone level, therefore, comes as a result of your excessive weight. Losing this weight will help to restore the hormones to the desired amount.