How to increase testosterone levels naturally: 6 tips

 

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Testosterone is the most important hormone for males, if testosterone is reduced in the body, it has many side effects such as obesity, lack of muscle growth, slow hair growth, slow beard growth, weak sex power and overall body strength Drop.  By the way, testosterone in males continuously increases from 25 to 30 years of age and then gradually decreases after the age of 40 years.  Because in today's modern lifestyle, people do not have healthy eating habits, due to which testosterone starts decreasing from teenage itself, due to which problems like weight gain, lethargy, hair fall, no muscle increase.

Often people start taking testosterone steroidal injection to build up their body quickly which can have a lot of side effects like hair loss, kidney disease, heart disease, high blood pressure, sevre acne, shrinking of testicles, irritability etc.  When we start injecting testosterone from outside, our body stops making testosterone on its own, due to which the hormonal balance of the body gets spoiled and problems like hair fall start coming, so boosting testosterone is very important but naturally.

The 6 natural testosterone booster tips are-

1. Shilajit and Ashwagandha-

Shilajit and Ashwagandha are natural things that boost testosterone in a tremendous way, without any side effects, you can add them to your diet as a supplement.  Both should be taken in hot milk, half an hour before bedtime, I will suggest that you take ashwagandha in summer season and take a little shilajit in winters.

Buy organic Ashwagandha powder: https://www.amazon.in/gp/product/B01MSCK6XT

Buy raw Shilajit: https://www.amazon.in/gp/product/B07FMJHFNB

2. Sunlight-

Very few people know that, there is great benefit in boosting testosterone with sun rays.  If your testosterone is low, then the doctor prescribes you a vitamin D pill first and there is no better source than the sun for taking vitamin D. Therefore, taking 15 to 20 minutes of sunlight in the morning or evening, the body's vitamin D increases, leading to testosterone boost.  Second, the benefit of taking sun rays is that it reduces the cortisol hormone of our body and scientists have proved that the lower the body's cortisol level, the higher the testosterone.  So make a routine and take the rays of the sun daily, this will greatly benefit.

3. Live stress free-

When we come under any kind of mental pressure like tension, fear or depression, the cortisol level of our body starts increasing and we have seen how testosterone starts to decrease when cortisol increases.  In today's modern lifestyle, stress is increasing in life, whether it is the stress of studies, office, emotional stress or anything else.  Stress has become a major cause of low testosterone and its related problems.  The happier you will be, the tension will be free, if you remain cool then your testosterone will be boosted the same, so meditate, enjoy a little nature, do some workouts, the stress will automatically decrease.

4. Workout-

The right kind of workout can increase your testosterone level very quickly.  Which workout to perform?  The best workout is weight training, if you do weight training then your testosterone level will jump right away.  Studies show that the higher the intensity of workouts, the more boost your testosterone will receive.  So a 45 minute to 1 hour workout is best without long gaps and yes don't miss leg days at all, leg exercises like deadlift, squats, lunges give testosterone an extra boost.

5. Food-

What to eat to boost testosterone?  Although balanced diet should always be taken, but it is very important to have zinc, vitamin d and healthy fats in the diet to boost testosterone.  Full fat milk, ghee, paneer, dry fruits, coconut, kidney beans, black chana, chickpeas, mushroom, seeds, whole grains, green vegetables, If you are taking all this in your diet then you do not need any supplements.  If you are non-vegetarian then you can also add eggs and meat to your diet.

What not to eat?  First of all, you need to  Reduce sugar, the more time you eat sugar, the more your insulin will spike and the less your testosterone will be.  Second, stay away from GMO (Genetically modified organism) foods, GMO i.e genetically modified plants and animals, whose DNA is changed for more production.  It has been observed that GMO foods increase the oestrogen hormone in the male body, reducing testosterone, which increases the risk of problems like man boobs.  Soyabean, corn, papaya, salmon are some of the foods that are mostly GMO, so buy GMO prone foods carefully.  Alcohol increases the oestrogen level in the body and lowers testosterone, so keep its intake low.

6. Sleepwell-

You must have noticed that when you get up from a good sleep, you are mentally very relaxed, your muscle definition is also better.  Its reason is that when your body gets proper rest then your test levels are the highest, so take 7 to 8 hours of sleep at night.  By the way, whenever it comes to sleep, quality is more important than quantity, sleep time between 10 pm to 4 am is considered to be the best.  To get better sleep, my suggestion is that one should maintain the fix time of sleep and second, keep your electronic gadgets away from yourself half an hour before bed.