Testosterone is the male sex hormone that mainly affects the sex drive.They have important role in muscle growth, fat loss and bone health. The Testosterone level in men is decreasing due to an unhealthy modern lifestyle. With age Testosterone goes on decreasing. Testosterone boosters are supplements that help to increase testosterone level naturally.
SYMPTOMS OF LOWER TESTOSTERONE LEVEL
If you have lower Testosterone level you might experience such symptoms
- Lower sex drive
- Lack of energy
- Weight gain
- Sparse body hair
- Thinner bone
- Low self-esteem
Testosterone level can be measured by blood test. Here are some methods to increase testosterone level naturally.
1.WEIGHT LIFTING AND EXERCISE
Exercising everyday avoids many diseases related to sedentary lifestyle. It also boosts testosterone. According to study people doing exercise have higher levels. Dead lifts,squats,bench press and pull up are the best exercise.Don’t do more than 4 times a week.
The level of testosterone in your body depends on how stressed you are.Focus on exercise, healthy diet,restful sleep and laughter rather than being stressed. This will help you decrease stress and increase testosterone.
3.FOLLOW A BALANCED DIET RICH IN PROTEIN,CARBS AND FAT
There is one famous saying ”YOU ARE WHAT YOU EAT”. And your testosterone level also depends on what you eat. Severe dieting and overeating can harm testosterone production. Your diet must include protein, carbohydrate and fats.
4.TAKE VITAMIN D
According to study a 3,000 IU of vitamin D3 in a day can increase testosterone level by 25%.
You can take vitamin D from sunlight or you can take vitamin D3 supplements.
5.GET ENOUGH SLEEP
According to research if a man sleeps no longer than 5 hours per night his testosterone level decreases by 15%. Therefore it is better to sleep 7 to 10 hours for a better testosterone level.
6.TAKE NATURAL TESTOSTERONE BOOSTER
There are some herbs that boost your testosterone level naturally. Ashwagandha and ginger are the best ones.Garlic and onion are home medicines. They also increases other sex hormones.
7. LOSE WEIGHT
A study shows that the men who are overweight have relatively lower testosterone than the normal weight man. Overweight men aged 14 to 20 have almost 50% less testosterone.So you need to maintain weight to maintain testosterone levels .
Also read : Lose weight faster