Hormonal health is critical for overall well being. Imbalance in hormonal levels can affect the body in various ways.
Testosterone and Oestrogen are among the most important hormones in the human body.
They are the main sex hormones in males responsible for primary as well as secondary sex characteristics.
Drop in the testosterone levels can affect the overall health of both men and women.
Low testosterone levels in men could cause low sex drive, anxiety, depression, low strength, and overall energy.
Apart from these, low testosterone could cause hair fall, muscle weakness, and low sperm count.
Testosterone is also responsible for promoting muscle growth and helps enable bodybuilding.
Today, various steroids to increase testosterone levels and promote muscle growth are available in the market.
While these steroids can be effective, there are various natural ways of boosting these hormone levels, naturally.
Here are four natural ways to boost your testosterone levels.
1.) Pick the right foods:
Consuming the right foods is the best way to introduce the necessary nutrients that promote the health and wellness of the body.
A report published in the Journal of Neuroinflammation shows that overweight and low testosterone levels could be responsible for various inflammatory conditions.
The right diet choices will help you maintain proper levels of testosterone in the body. Some of the nutrients responsible for the increase in testosterone are vitamin D, zinc, proteins.
Enhancing the levels of these nutrients will naturally increase the secretion of testosterone in the body.
Include oysters, olive oil, garlic, nuts, beans, which contain high levels of zinc and iron content.
Oysters also contain the rare amino acids that the body requires, which helps boost testosterone levels.
Apart from these, you can also include eggs, leafy vegetables, salmon, beef, and figs, foods rich in zinc, protein, and fatty acids.
Some of these foods are also rich in antioxidants making them the perfect choice of food for healthy hormone levels.
Include whole foods, and consume a balance of fats, carbohydrates for healthy testosterone levels and good health.
2.) Involve in physical activities:
An active lifestyle paired with a nutritious diet is the perfect balance to ensure good health.
A study published in the European Journal of Applied Physiology observed that individuals with an active lifestyle tend to have higher testosterone levels as compared to others.
This directly relates to a study that states overweight to be a primary cause of hormonal imbalance.
Low testosterone is a common lifestyle-related problem. Hence, the solution to boosting levels of this hormone lies in following a healthy lifestyle, that includes enough physical activity required by the body to function efficiently.
Physical activities ensure a healthy weight loss journey, which is essential for maintaining healthy hormone levels.
Research published in Clinical Endocrinology reports that obese males between ages 14 to 20 indicate an over 50% drop in testosterone levels in comparison to the recommended levels.
Resistance training, such as weightlifting is among the best type of physical activity that can influence testosterone levels.
High-intensity interval training that includes a wide range of exercises is effective to a large extent.
These exercises naturally take the body to a condition which triggers them to secrete more testosterone for proper functioning.
This effect is also visible in the case of the older men, where the natural capacity of the body to secrete testosterone has fallen low.
3.) Fix your sleep cycle:
Just like diet and exercise, sleep also has an important role in restoring testosterone levels.
Our body needs to rest ample to recover and heal. It is also the time when the body works to bring balance to the various chemicals.
Getting sound sleep is very important for your overall health. Athletes and bodybuilders often use Dianabol steroids to boost testosterone levels to achieve muscle growth.
But even after an intense workout, the actual process of muscle building happens while you sleep.
The proteins and amino acids from the diet help to heal the tired muscles and helps strengthen them during this time.
The ideal amount of sleep required varies from person to person. But sleeping less than 5 hours in a day could cause a drop of almost 15 % in testosterone levels says a study.
Another study supports this claim that individuals who had less than four hours of sleep per night had a borderline deficiency of testosterone levels.
One of the many reasons why proper sleep could help with healthy hormone levels is because it helps reduce stress.
Chronic stress conditions elevate cortisol levels in the body. This chemical influence immune response and metabolism and thus affect hormone levels.
A study in 2016 shows that erratic stress conditions cause extreme variations in testosterone levels.
This kind of effect is visible both in the case of men and women.
Stress could cause mood swings, aggression, and this kind of behavior could further affect hormone levels. Good sleep relaxes the body and helps rejuvenate.
4.) Avoid drug or alcohol abuse:
Drug and alcohol abuse is often related to depleting testosterone levels in the body.
Men suffering through alcoholism or drug addiction often face problems such as low sex drive, decreasing sperm count, mood swings.
A study by the National Alcohol Abuse and Alcoholism Institute suggests that drugs and alcohol directly interact with the glands and hormones that are responsible for reproductive wellbeing.
They damage the organs and cause them to deviate from their normal functioning capacity.
Cell damage and imbalance of chemicals in the body while on drugs or alcohol could cause low testosterone.
Follow a healthy lifestyle and avoid habits such as smoking to ensure wellbeing.
Apart from these, you can also use additional supplements of vitamin D, which is important to boost testosterone levels naturally.
Also, unlike common misconception, healthy testosterone levels are also important for women, along with progesterone and estrogen.
Follow the above tips together to ensure you see visible results in the hormone levels.
Taking the necessary steps at the right time to counter any serious problems can help bring balance to hormone levels and enable a healthy life.
Kimberly Clark is a writer for numerous health and fitness publications. She has been working with many challenged clients for some time now. She can be reached via email at email@example.com.