Testosterone is one of the most vital hormones in human bodies, especially in males. It ensures excellent general health and well-being. The hormone is the primary sex hormone in males and influences various reproductive functions in males. Also, the hormone drives multiple physical changes in boys during puberty, like an increase in muscle, hair growth in different parts of the body, including the face, and deepening of the voice.
Due to its role in muscle growth, those who want to build muscle can take testosterone supplements and use other strategies to increase their bodies’ hormone levels. Testosterone levels drop with aging, and it would be best to know how to improve it.
Here are some tips for boosting testosterone in the body:
Consume Fat, Carbs, and Protein
Your body’s hormone levels, including testosterone and others, depend mainly on what you eat. You could interfere with your testosterone levels due to regular dieting and overeating, hence the need to have a reasonable calorie intake strategy. Protein is necessary for the appropriate calorie level and fat loss, impacting testosterone levels in the body.
Carbs and healthy fats are equally crucial for the right testosterone level in the body. Generally, a well-balanced diet comprising wholesome foods is the best to guarantee you optimal testosterone levels. The proper diet also ensures you have good health.
Workout Regularly and Lift Weights
Besides keeping many lifestyle diseases at bay, exercising boosts testosterone in the body. According to an extensive review study, those who exercise regularly had higher testosterone levels. And among the older adults, working out frequently boosted testosterone levels and improved fitness and reaction time. A recent study among overweight men also showed the importance of physical activities to increase testosterone levels.
The study showed that workouts were even more beneficial for those obese men than even a weight loss diet. The best exercises for improving the hormone are resistance training, weightlifting, and work best in the short term and long-term. Additionally, high-intensity interval training (HIIT) is good, but all exercises should have benefits to some extent.
Get Adequate Restful and High -Quality Sleep
Although some people assume sleep is unnecessary, it is as vital as diet and exercise in boosting testosterone levels. What may be termed as enough sleep varies from one person to another, but sleeping for less than 5 hours was associated with a 15% drop in testosterone. Generally, getting between seven and ten hours of sleep every night is the best for overall good health and optimal testosterone levels.