Healthy testosterone levels in adults are crucial for overall health. If you levels are low and you are experiencing adverse symptoms as a result, you should consider boosting the hormone. You will enjoy additional benefits such as rapid gains in muscle mass as well as vitality in days once you start on a supplement.
There are natural remedies that help in getting your testosterone levels back up. Even when you go for supplements such as Nugenix testosterone booster, you will experience better results when you combine it with strength training exercises.
The following are tried and tested methods that can help you increase you testosterone levels naturally:
- Exercise and strength training
Exercise has always been recommended as one of the best ways to ensure a healthy life. Most lifestyle-related ailments can be prevented with good exercise habits coupled with healthy eating. Apart from ensuring your heart stays healthy and your blood pressure does not get out of hand, it also helps to boost your testosterone levels.
It has long been proven that people who exercise regularly have higher testosterone levels. Research shows that regular exercise in the elderly and those grappling with weight issues also recorded an increase in testosterone levels.
The best exercises known for boosting the hormone levels include:
- Resistance training
- High-intensity interval training (HIIT)
However, all forms of exercise are recommended. You are also encouraged to indulge in caffeine occasionally to help boost your testosterone levels.
- Include protein, carbohydrates and fat in your diet
Your calorie intake and dietary considerations play a role in ensuring your hormonal levels, testosterone included, are as expected. Fad diets and overindulgence may interfere with your testosterone levels.
Carbohydrates aid in optimizing testosterone levels during resistance training while proteins help in fat loss and maintaining healthy levels of the hormone. Always opt for a diet that is based on whole foods then throw in a healthy balance of carbs, proteins and fats for long term health goals.
- Decrease cortisol and stress levels
Long-term stress increases the levels of cortisol, which can rapidly decrease the levels of testosterone. If the level of the hormone cortisol goes up, testosterone goes down. High cortisol levels coupled with stress may lead to overindulgence in food, which in return causes weight gain and increase in body fat. This, as already mentioned, is not good for testosterone levels.
It is therefore necessary to deal with stressful conditions in your life so that they do not set in motion reactions that will affect your testosterone levels negatively. Good food, adequate sleep, exercise and improved health and laughter should help you live a balanced life.
- Get enough vitamin D
If you are not in the habit of basking in the sun for a few minutes once in a while, get started. If you cannot find a sunny spot, get a Vitamin D supplement. Vitamin D is a natural testosterone booster.
Vitamin D reduces the risk of falling in the elderly. A daily dose of 3,000 IU of vitamin D3 should get you the much needed vitamin. Also, get some regular exposure to sunlight whenever you can.
Without a doubt, even with regular intake of supplements such as vitamin D and Nugenix testosterone booster, you are required to exercise, eat healthy as well as lead a stress-free life in order to be in a position to reap maximum benefits and get your testosterone to the required levels.