Testosterone is the main hormone responsible for muscle gain and for the secondary sex characteristics in the men. While the testosterone levels are optimum in men till the age of 30, they start decreasing after it resulting in a lot of issues such as low energy, lack of sleep, inability to develop muscle mass faster, and low sex drive. Thus, it’s important to keep the testosterone levels balanced and therefore, one needs to work on boosting the testosterone levels their 20s.
There are several natural ways of boosting the testosterone levels naturally. Some changes in the diet and lifestyle can help you enhance your testosterone levels naturally. These include:
- Stay Active
The natural production of the testosterone adapts to your physical needs. So, it’s important to stay active. If you stay physically inactive for the most part of your day and spend a lot of time lying on the couch, your body will get a message that you do not need much of the testosterone. As a result, your body will lower down the natural production of this vital hormone. Some of the best ways to stay active and ensure optimum testosterone production is by indulging in brisk walking for 20 – 30 minutes a day, or in strength training three to four times a week.
- Maintain Ideal Body Weight
The men who are obese or overweight often experience low testosterone levels as compared to the men who maintain an ideal weight. Body weight plays a significant role in stimulating the natural testosterone production in the body. So, if you are overweight, it’s the right time to lose those extra pounds by exercising and controlling the diet in order to boost your testosterone levels naturally.
- Take Enough Sleep
Most of us underestimate the role played by proper sleep in maintaining the right health. But, sleep contributes greatly to make you healthy in a number of ways. As per the research conducted by experts in the George Washington University Medical Center, it has been concluded that poor sleep is one of the major factors affecting the testosterone levels in the human body. Lack of sleep not only impacts testosterone levels, but several other hormones and chemicals in the body. Thus, it’s important that you sleep for a minimum of 6 – 8 hours in a day to ensure optimum production of testosterone hormone in the body.
- Review Your Medications
Some medications re known to negatively affect the testosterone production in the body. For instance, opioid drugs, glucocorticoid drugs, and anabolic steroids can result in lower testosterone levels. Thus, if you are using a regular medication, you must discuss with your medical practitioner or physician that whether this medicine is going to affect your testosterone levels or not.
Apart from the natural ways of boosting the testosterone levels, you can also use natural and herbal testosterone supplements to boost this hormone. The natural testosterone boosters help in regulating the testosterone levels and overcome all the problems that occur due to the lack of this vital hormone in the body.