Testosterone is the number 1 male hormone. This is the only hormone by which you can build muscle, lose fat, also a sex hormone. Your sex power depends on the testosterone. Now when do you boost your testosterone? Apparently when your body is producing it in fewer amounts.
In male 7mg of Testosterone is produced by the body automatically in a day. So, in 7 days total production is around 50 gm. If anyone is having less production of testosterone like around 20-30gm, then they have low testosterone. Now, low testosterone production can affect the body. You may face problems like Hair thinning, hair removal, dropdown in sexual performance, body weight increase and growth in stress level. So, it can lead to above-written problems. Initially, go for the proper checking of testosterone level in your body at the lab. If your body is producing it in a small amount, then you can follow all the give tips down below.
How to Boost Testosterone Naturally
Now, here we will provide some tips to boost up the testosterone level naturally:
1) Go for Workout
In the workout, we are talking about legs workout typically: squats, lunges, leg presses. When you perform these exercises, then your body automatically produces testosterone. So, you must go for leg workout to increase it.
2) Release Stress
The more the stress less the testosterone. The stress and testosterone and inversely proportional to each other. If stress is lower then automatically your testosterone level will be higher.
3) Proper rest
If you are not having enough rest like 7-8 hours of sleep, then your body will not be able to produce more testosterone naturally. When we have a good sound sleep, then our body produces some testosterones.
4) Lose extra body weight
Overweight men tend to have low t levels. As per research by the European Journal by reducing some pounds can lead to more T production in the body.
5) Get more Zinc
Now, Zinc is critical in regulating t levels in our body. So, you must have food items that are rich in Zinc like:
- Whole grains
Daily Intake: 11gm in a day.
6) Consume less sugar
Among zinc, you also have to reduce the daily sugar intake. Because sugar can reduce testosterone level by 25% in our body. So, you must have food which has less sugar content.
Now, as you all are familiar that nutrition is the key to removing any problem. Similarly here in your nutrition, you have to add the food items that are rich in fats. As saturated fat is bad fat, but you can have 15gm of it in a day? For this, you can have Whole chicken: once in a week.
- Cheese: You can have cheese1-2 times a week.
- Whole eggs: You can have 2-3 eggs in your meal to boost testosterone.
So, that’s our tips to boost testosterone. Here we are not talking about synthetic or other hormones. Like many people do take these hormones. But these should not be taken. It can lead to shutting down of natural testosterone production. Do not use drugs without doctor recommendation. Once the drug is in your body, then it is a lifetime sentence. So, naturally, you can adopt all of the above tips to boost it. Now for more health tips. Stay Connected