Testosterone is the male hormone responsible for a deep voice, facial hair growth and increased muscle in men. Maintaining a good level of testosterone is important for a male to reproduce and remain healthy.
If you are suffering from low testosterone levels, the following tips may help you improve the numbers.
You must have heard about this, many times whenever you read a health-related article hence I will be brief here. Exercise helps you to avoid lifestyle-related disorders along with boosting testosterone levels. Exercise causes weight loss which could be one reason. Other reasons could be related to the fact that the body functions better when it is active.
Strength training is the best form of exercise that can help you elevate the testosterone levels, though it may cause muscle to overstrain or injuries. Physical therapy specialists suggest that people who are involved in high-intensity workouts should meet a physiotherapist to help them strengthen and flex their muscle to prevent injuries. You can also opt for a HIIT (high-intensity interval training) which can also help considerably with improving the testosterone levels.
Since I have spoken about exercise, the next point would obviously be maintaining a healthy diet. Avoiding junk food is a common sense if you wish to lead a healthy life and improve testosterone levels. Weight gain can cause various health issues and lower its level. Starving will also not help in maintaining the level. Only a balanced diet which is calorie controlled and rich in all essential minerals and nutrients along with carbs, fat and protein is the only solution to maintaining a good testosterone level.
Vitamin and Mineral Supplements:
Though you may be following a balanced diet but don’t be fooled, you still need to take vitamin and mineral supplements due to the fact many food groups come adulterated and lack in the nutrients. It goes without saying that our body needs these essential nutrients to work the way it is supposed to, hence do not miss out on your supplements.
Get Full Night’s Rest:
How can we forget the next most important thing after exercise and food? It is to sleep 8 hours every day. Many times, the unrested body does not function properly causing disruption in hormone productions which may lead to lowering of testosterone levels. Getting a good night’s sleep will make sure that your body gets its needed rest to rejuvenate and work efficiently.
Take Herbs to Boost Testosterone:
There are certain herbs that have been known to boost the level of testosterone such as ashwagandha. Studies have shown that this may be true. You can try taking such herbs, it may work, or it may not work but as it contains many other health benefits, there is no harm in trying it out.
Avoid Smoking and Drinking Alcohol:
Smoking and drinking are not good for health but are you aware that these can be the main culprit why your testosterone levels are low? If you are trying to get your levels back up quit these habits.
Meet a Doctor:
If you have tried all the remedies and still there is a scope of improvement, visit a doctor to discuss your further course of treatment. You may be injected with hormones or steroids to improve your testosterone levels. Let the expert decide.