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How to boost testosterone

How To Boost Testosterone Naturally?

The power of testosterone is assumed to be almost mythical, and no wonder; it can boost the power of your muscle, burn body fat, and support your mood, sleep, energy and overall mental and physical health.

Unfortunately, it is seen that most men experience a slow decline in testosterone after they hit their thirties, which puts them at greater risk for heart disease, type 2 diabetes, obesity, low mineral density, impaired performance function, reduced muscle mass, and diminished physical performance in certain activities.

What Is Testosterone?

Testosterone is a hormone that is found in both humans and other animals. In males, testosterone is primarily produced by testicles. While female’s ovaries also make testosterone, though in much smaller amounts.

The production of testosterone hormones starts increasing significantly during puberty and begins to dip after age 30 or so.

Testosterone is most often associated with a male’s performance drive and plays a crucial role in sperm production. This hormone also happens to affects bone and muscle mass, the way men store fat in their body, and even the production of a red blood cell.

Testosterone levels in males can also affect their mood.

What are the benefits of increasing your testosterone levels?

  • Healthy Heart and Blood

A healthy heart pumps blood to the rest of your body, which provides oxygen to the muscles and organs which is required for peak performance. Testosterone hormones help the production of red blood cell through the bone marrow. In several studies, Low testosterone levels have been linked to a variety of cardiovascular risks.

There is a fine link between testosterone and depression, but testosterone can surely help people who are not responding to conventional methods to conquer depression.

  • Improve Memory and Concentration

A study done on several men (between the age of 50-80), showed that the entire group that was injected with testosterone shots displayed an improvement in memory and concentration level.

Another research showed that an increase in testosterone has improved some cognitive functions in Alzheimer patient. After our heart, the impact of testosterone is seen in the brain the most. Improved concentration and memory levels were some effects shown by numerous researches.

  • Sense of Well-Being

You might have woken up feeling healthy and energetic, the reason might be that your testosterone level might be high at that time. Testosterone makes you feel good and healthy. We believe this is one of the most important benefits of high testosterone levels because the ultimate task of the human being or as a matter of fact, for any creature on earth is to feel good and happy. And, testosterone hormones help you with that.

  • Low Cholesterol

If anybody has a low level of testosterone, it would mean that they might have high levels of cholesterol. The logic behind this is very basic. The testicles start the production of testosterone after receiving a signal from the pituitary gland. The testosterone is thus produced by the testes by converting the cholesterol.

Cholesterol is considered the building block of testosterone. Hence, when the cholesterol levels are converted into “T”, it’s level automatically dips.

benefit of increasing testosterone
  • Improve Sleep

The research was done on a group of men aged 65 or above showed that low testosterone is linked with a reduction in sleep duration, less quality sleep, frequent waking up and a lot of disturbance while sleeping. Therefore, an optimal amount of free testosterone levels are responsible for overall sleep quality.

A unique thing about this is that more sleep means more testosterone. Men who have slept less than 5-6 hrs at night has 10% less testosterone in their body. So, and adequate sleep is required for more testosterone.

  • Weight Loss

The testosterone level in the body goes on decreasing between the age of 30 – 40, depending upon person to person. These lowering levels of testosterone increase the fat in a person’s body. 

Does masturbation decrease testosterone?

Testosterone hormone is most commonly associated with the men’s body, which is known to play an important role in the development of the male’s performance organs and in the growth of body hair and muscle mass.

While testosterone is thought to influence a male’s performance desire, rumours have a link of it with masturbation. According to a few people, masturbation is said to lower testosterone levels. According to others, it increases the production of that hormone – and is thus thought to be responsible for hair loss. With so many masturbation myths surrounded, it becomes challenging to assess its true effect.

There have been several types of research in recent years that have looked at the link between testosterone and masturbation. However, even though they have contributed important knowledge to the field of science, they have not, so far, shown any conclusive and promising results. In many studies, masturbation and orgasms have shown effects that are directly contradictory.

A study back from 1972 has measured the levels of testosterone in one subject both before and after his intercourse and before and after doing masturbation. It found “significantly higher” levels of testosterone after intercourse, but no difference at all after masturbation.

More recent research into men suffering from erectile dysfunction found that subjects who did not engage in intercourse activity had lower levels of testosterone, with these levels increasing after intercourse. 

In short, there are no proofs that support the statement that masturbation decreases the level of testosterone in males.

What are the best foods to boost testosterone levels?

What you eat throughout the day can make a big impact on your body chemistry, and a poor diet could lower your testosterone levels. Making changes in your diet probably won’t bring your testosterone levels much above the normal level, but it can correct the deficiency. You must try making these change to check whether they help, and you must contact your doctor if you don’t notice any improvement within a few weeks.

  • Follow a healthy, balanced diet

Following a balanced diet, in general, is best for your reproductive health and testosterone levels.

If you want to have a healthy diet, you should include at least 5 servings each of fruits and vegetables in your diet each day. You can have 1 or 2 with each meal you take, and add it as a few snacks throughout the day.

You should switch to whole-wheat or grain products instead of white varieties for healthier carbohydrates. Remember, it is very important to drink enough water to stay hydrated as well. For most people, 6-8 glasses per day is more than enough.

  • You must get plenty of vitamin D and zinc each day

Many types of research have shown that a deficiency of Vitamin D or Zinc can cause low testosterone, so you must include them in your diet each day. This is not going to help if you already have a deficiency but could boost the levels of testosterone if you don’t get enough from your regular diet.

Adults require 15 mcg of vitamin D every day. Good sources of Vitamin D include eggs, dairy, fish, liver, red meat, and fortified foods. You can also receive vitamin D by spending a few minutes in the sun during the day.

On the other hand, an amount of 8-11 mg per day of zinc is required by adults in their diet. You can get Zinc from shellfish, poultry, red meat, beans, nuts, whole grains, and fortified foods

You can also take supplements like tablets to get these 2 nutrients. You should ask your doctor if this is a safe choice for you.

  • Try magnesium supplements to boost your testosterone

One study has suggested that magnesium supplements successfully raised testosterone levels in athletes, so this could also work for you. You can try taking a daily magnesium supplement or including more in your diet to check whether it helps.

You can ask your doctor about the right magnesium dosage for you. The study has used 10 mg for each kilogram (2.2 lbs.) of body weight, meaning a person who is weighing 150 lb (68 kg) should take 680 mg of magnesium. This appears to be much higher than the typical daily dose, so you must consult your doctor if this is safe before you try it. 

Foods items that are rich in magnesium include legumes, nuts, seeds, shellfish, leafy green vegetables, dairy products, and fortified foods.

  • Eat more omega-3s

Healthy fatty acids, particularly omega-3, can increase your testicular volume. Since there is a link between testicular volume and testosterone levels, this can help raise your testosterone levels. You can include more omega-3 sources in your diet by food items like fish, vegetable oils, nuts, seeds, and legumes to see if this boosts your testosterone.

  • Cut trans fats out of your diet 

While healthy fats have a good effect on your levels of testosterone, trans fats seem to lower testicular function and testosterone levels. While they may be present in some tasty foods, trans fats are unhealthy for your overall health, so you must try to cut them out of your diet entirely

The major issue of trans fat is that it puts you at risk for heart disease. You can try avoiding processed foods, along with artificial sweeteners and margarine.

  • Avoid sugary foods and drinks 

We know and we strongly agree that sugar is tough to resist, but you must know that sugary food and drinks like soda are associated with decreased testosterone levels. You should try avoiding as much added sugar as possible, especially soda and other sugary aerated drinks.

You should get into the habit of checking nutrition labels on all the food that you buy. You might be surprised to know how much sugar some products have.

  • Drink alcohol in moderation

Excessive drinking and smoking could also reduce your testosterone levels. You must do healthy drinking and avoid excessive alcohol and smoke.

Supplements To Increase Testosterone:

supplement to increase testosterone
  • Take Ashwagandha

Ashwagandha is also known as Withania somnifera is a medicinal herb that has been used in India since ancient times.

Studies suggest that ashwagandha might improve male fertility by boosting testosterone levels.

A study on men with low sperm cell counts showed that taking about 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.

Specifically, it also increased sperm counts by 167%, the semen volume by 53%, and sperm motility by 57%, when compared with levels at the start of the study. In comparison, minimal improvements were also detected among those who got a placebo treatment.

The increased levels of testosterone might be partly responsible for these benefits.

Another study in 57 young men following a strength-training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased levels of testosterone, muscle mass, and strength, as compared with placebo.

These findings indicate that ashwagandha supplements may help to improve sperm counts, sperm motility, antioxidant status, and testosterone levels.

Ashwagandha Mix:

As we mentioned above, Ashwagandha is the king of Ayurvedic herbs. Ashwagandha tablets function admirably for diminishing pressure and uneasiness. It might also improve strength, performance, and increment testosterone levels. Ashwagandha tablets can also function well as a testosterone booster for men. You can take one Ashwagandha tablet in the morning, which will ensure that you have an energy-filled day. You can take another Ashwagandha tablet with a glass of milk at night, just before going to the bed.

If you want to purchase our Ashwagandha products and want to know more about health-related problems then you can visit our website of Mars by GHC.

Image Courtesy: Elida Health Foods, The Indian Express, cabemetsports