Testosterone is a naturally occurring hormone essential for both sexes. However, a lack of it creates a bigger concern for men, since it’s directly related to numerous aspects. In case the levels of this hormone are reduced, the person may experience a decrease in libido, muscle mass, and energy levels.
Along with these aspects, you may additionally experience other health problems like cognitive issues, irritability, depression, lack of confidence, and difficulty sleeping. These conditions can have a huge impact on your life, including your relationships.
Here are 5 natural ways that one should avoid to fix low-testosterone levels:
- Get Better Sleep
In order to improve your overall health, you will need quality sleep for at least 7 hours every night. According to a study published in the Journal of the American Medical Association showed that sleep deficiency may decrease testosterone levels by 10 to 15 percent.
- Reduce the Blood Sugar Levels
Consuming lots of sweets and foods that contain an abundance of sugar leads can increase your blood sugar levels. According to research, high blood sugar levels limit the release of this hormone by 25 percent. Therefore, it is of high importance to limit your intake of flour and sugar.
- Deal with Stress
There is some evidence that stress contributes to reducing testosterone levels, as well as hostility, depression, and anxiety. Therefore, it’s crucial to manage stress issues, while getting regular exercise is one way to help depression and relieve stress.
- Increase Your Muscle Mass
When it comes to boosting the production of this hormone, exercises such as chin-ups, deadlifts, pushups, bench presses, and squats are most effective for boosting its production.
In fact, strength training keeps your metabolism functioning properly and helps promote the production of testosterone. It’s optimal to exercise several times a week.
- Nutrients Intake
With the intake of unhealthy foods, the body lacks important nutrients crucial for your health and well being. If you are consciously trying to increase your testosterone levels, consider taking supplements for the following nutrients that may assist.