Testosterone is more commonly known as the male sex hormone. Still, in fact, females also produce this hormone is smaller amounts.
Testosterone is a natural steroid hormone that is produced in the testicles for men and the ovaries for women. In both men and women, the adrenal gland is also responsible for producing small amounts of testosterone.
As adolescent boys go through puberty, testosterone is one of the most significant driving factors for their body’s physical changes. These changes include hair growth, a deepening voice, and increased muscle mass.
However, having the optimal level of testosterone is not only crucial for undergoing puberty. Maintaining the proper levels of testosterone is critical through adulthood and even into old age.
In adult bodies, a proper testosterone level is essential for maintaining sexual function, body composition, risk of disease, and general health. In addition, increasing testosterone can cause an increase in muscle mass and vitality in both genders.
Here are some proven ways to naturally boost testosterone levels.
Lift Weights and Exercise
One of the easiest and most effective ways to increase testosterone and prevent any lifestyle-related diseases is to regularly exercise and practice strength training.
In a peer-reviewed study, researchers found that those who exercised regularly haveincreased levels of testosterone. In the same study, researchers concluded that exercise in the elderly also increased reaction time and overall fitness levels.
Strength and resistance training is shown to increase levels of testosterone is both the short-term and the long-term. Starting a weight lifting regimen is the best way to incorporate strength training into your fitness routine.
Additionally, taking a supplement of creatine monohydrate or caffeine before exercise can increase your testosterone levels.
Minimize Cortisol Levels and Stress
Current research shows that high or consistent levels of stress can elevate that unwanted hormone known as cortisol. When the body experiences unnatural elevations in cortisol, it can trigger a decrease in the production of testosterone. Think of this relationship as a see-saw. When one hormone goes up, the other goes down.
Stress not only increases the body’s cortisol levels, but can also trigger the unwanted storage of fat around your vital organs, weight gain, and increased levels of food intake. All of these changes to your body can lower your natural production of testosterone.
In order to maintain optimal hormone levels and general health, you should try to decrease or eliminate stressful life situations. This is easier said than done, but it can be helpful to give your testosterone and natural boost.
Try to focus your diet on natural, whole foods, get regular exercise, scheduled sleep, and try to laugh as much as possible (laughing is a natural stress reliever).
Many factors tend to lower testosterone levels in both women and men. Maintaining the proper natural hormone levels is vital to good overall health. In order to increase testosterone naturally, add an exercise and resistance training regimen to your routine. Additionally, try to eliminate any unnecessary stressors in your life and eat a balanced diet. By maintaining proper testosterone levels, you will decrease chances of developing a lifestyle-related illness and experience better overall health conditions.