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11 Simple Way to Boost Your Testosteron Level Naturally

Testosterone is an anabolic-androgenic steroid hormone produced  mainly by the testicles in mature males, mature female  also has this hormone, but lesser in quantities than men. Female produce this hormon in ovaries. A minor amount of this hormon is also produced in the adrenal glands in both. Testosterone production is controlled by hormones released from the brain. The hypothalamus and pituitary gland positioned in the brain produce hormonal signals that ultimately lead to the production of testosterone. Hypogonadism is a disease where the body is unable to produce normal levels of testosterone due to an issue with the testicles or with the pituitary gland that regulates the testicles.

Today, average men have testosterone levels 15-50% less than males 50 years ago.
Testosterone peaks during adolescence and early adulthood. As you get older, your testosterone production level slowly declines about 1 percent each year after the age of 30. Lower levels of testosterone production in men may reducing libido and sperm quantity and fertility, fewer spontaneous erections, sleep problems or other sleeping disturbances, red blood cell production, increased body fat or overweight, reduced muscle mass and strength, reduced bone density or osteoporosis, swollen or tender breasts (gynecomastia), hair loss, decrease in motivation or self-confidence, mental drop such as stressed out, difficulty in concentrating or remembering things.
Read also: 7 Fruit and Nut That Reduce Stress and Depression

Other than normal aging reduced testosterone levels, it could be decrease by chronic health issues such as noncancerous tumor of the pituitary cells that produces an excessive amount of the hormone prolactin, thyroid problems, mumps orchitis and depression. Secondarily, it could be due to medication part effects, excessive alcohol use and Illegal use of anabolic steroids in sports athletes and body builders. Low testosterone level can be diagnosed by a blood test and normally its levels in body should be - Male: 300 -1,000 ng/dL, Female: 15 - 70 ng/dL
Note: ng/dL = nanograms per deciliter

While testosterone is actually required by males, women do need it in small doses and there could be conditions, such as postmenopausal symptoms, anemia, and insufficient libido following chemotherapy where women will require natural testosterone supplements also. There are really simple ways to improve your testosterone levels naturally without having to resort to prescription testosterone replacing therapies that can cause bad side effects.

1. Enough Sleep

We need seven to eight hours sleep per night, you can try to get an hour's sleep during the day even if it means rearranging your agenda. Making sleep as an extremely important for your health and in regulating bodily functions and hormones optimally.

2. Manage Stress

Handling your stress is a very important things to keeping up your testosterone Levels. If you are under frequent stress, your system churns out a stream of stress hormone called cortisol which straightly disturbs testosterone's production in the body.
Read also: 7 Fruit and Nut That Reduce Stress and Depression

3. Exercise/Workout

Just like your diet has a major influence on testosterone levels, so does how your body activity. Research has proven time and time again that high-intensity weight training (choosing weights so you reach muscle failure by 10 reps) can increasing testosterone secretion. Nevertheless, you must also choose the right exercises and the right tools of the trade if you would like to take full benefit of this T-boost. Essentially, the more muscular mass you stimulate, the more testosterone you'll secrete.

A recent study conducted on trained subjects revealed that squats stimulated a greater testosterone response in comparison with leg presses. 10 Stick with multijoint exercises like squats, bench presses, and deadlifts--as they are prime examples of the varieties of compound lifts that'll help significantly raise your testosterone levels! Since machines better isolate a muscle you're working (less stabilizer activity), they're not as good a choice compared to free weights.

4. Keep away overweight

People who carry around excess fat generally have higher estrogen levels. Hypogonadism can reduce by as much as 50% in overweight men who lose weight as changes in testosterone levels have significant associations with body weight. Managing minimal calorie consumption could be very effective in minimizing the effects of estrogen dominance.

5. Vitamin D

Vitamin D deficiency may contribute to low T levels as vitamin D is more of a hormone than a vitamin. Vitamin D or Calciferol is arguably the main vitamin when it comes to testosterone level. A research published in the "Journal of Clinical Endocrinology" examined the relationship between vitamin D supplementation and testosterone levels in men. The authors found that participants with higher levels of vitamin D had significantly higher levels of free testosterone when compared with those with insufficient levels of vitamin D or calciferol}. Based on these study results, it appears vitamin D has a strong relationship with testosterone levels.

6. Avoid Alcohol

Alcohol can inhibits testosterone secretion and boosts estrogen levels in the body. Higher estrogen levels further reduce testosterone. Studies have shown that men who boozed even moderately every day for three weeks found significant reduction in testosterone levels.

7. Don't Avoid Cholesterol

Healthy fats are necessary for testosterone production. Testosterone is derived from cholesterol, so it should be met with no surprise that if your daily diet is lacking in cholesterol, you're also more than likely shortchanging yourself when it comes to the muscle-building hormone. Previous research has demonstrated a strong relationship between HDL cholesterol levels and free testosterone levels. Remember that the majority of testosterone in your body is bound to proteins, but only the unattached, or free, testosterone is recognized as bioavailable and quickly available for tissue uptake.

Furthermore, incorporating whole eggs into a moderately carbohydrate-restricted diet was proven can increase the lipoprotein profile (increased HDL cholesterol) and reduce insulin resistance in individuals with metabolic syndrome, a groupe of health issues that includes hypertension, abnormally high blood glucose, and other risk factors for cardiovascular disease.

8. Sexual Stimulation

Not getting sexually stimulated or aroused for long periods of time can actually reduce your testosterone levels.

9. Temperature Control 

Testes need to be 2 degrees cooler than your body temperature to operate at their finest and produce the most testosterone. It's best suggested to wear looser clothes like boxers than tight underwear and tigh pants.
Read also: How to Treat Influenza (Flu) with Natural Herbal Medicine

10. Decrease Estrogen

It is very important manage your levels of Estrogen for maximum Testosterone production as more estrogen levels in your body can inhibit testosterone production.

11. Consume Natural Herbs

Only a few natural testosterone boosters are supported by scientific studies. Here is some natural herbal that has been proven can promote testosteron production by some research. The herb with the most research behind it is called ashwagandha. Ashwagandha root contains withanolides that help to increase steroidal activity and promote increased libido, mental focus and physical performance. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone.

Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits. Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones. There is some other herbal that can increase testosteron level naturally, like Tribulus terrestris, Muira Puama, Mucuna Pruriens, Ginkgo biloba, Tongkat Ali, Forskolin.

So little information about how to increase testosterone levels in the body in this article, but we are really hope this article can give you a lot of benefit, good luck.
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