Increase testosterone and beard growth
Testosterone is a male sex hormone responsible for secondary sexual characters like increased muscle mass, deep voice, hair growth, etc., in men during and after puberty. The steroidal hormone is produced predominantly in testicles and also made in minor quantities in adrenal glands. Optimal levels of testosterone are required throughout adulthood and even in later stages.
An increase in testosterone leads to increased muscular weight and also sexual performance. Testosterone is also found in females but at deficient levels and is produced in ovaries. However, it is made in lower levels, testosterone plays a crucial part in sexual desire and sexual well-being.
Testosterone and beard growth
Testosterone is often associated with beard growth. But it is not testosterone that is responsible for beard growth. Testosterone derivative called Dihydrotestosterone (DHT) is responsible for beard growth. It is the primary reason for men to grow out a beard.
Testosterone is responsible for hair follicle priming, and DHT is responsible for facial hair growth.
Nearly 10% of testosterone is converted into DHT, which means Testosterone levels dictate how much beard you grow. Lower levels of testosterone can cause slower growth in facial hair. But to increase beard growth (if it is due to testosterone levels), there are ways to increase testosterone levels naturally.
How to increase testosterone levels naturally
Here are some ways to boost testosterone levels in your body.
Exercise is one of the efficient and natural ways to cure lifestyle diseases. A study conducted in 2012 shows that physically active men have higher testosterone levels and have high hormone levels of luteinizing hormone, cortisol, follicle-stimulating hormone.
Exercise forms such as resistance training, weight lifting, High-intensity interval training(HIIT), etc., are good workouts to increase testosterone levels.
Long-term stress and anxiety can increase cortisol levels, which decreases the levels of testosterone. As cortisol increases, testosterone decreases. Cortisol also causes overeating and weight gain, which also impacts testosterone levels.
Rate whole foods, work out regularly and sleep properly to balance life, thereby reducing stress.
Naturally produced in the body due to sunlight, it can be taken as a supplement if you are deficient. Vitamin D increases testosterone levels. A study conducted in 2010 found that vitamin D supplement has significantly boosted testosterone levels compared to those placed in placebo.
Get exposed to sunlight in the morning and evening hours regularly to obtain vitamin D naturally.
Protein, fat, and carbohydrates
Overeating or undereating can cause fluctuation in testosterone levels. According to many studies conducted, taking a protein-rich diet helps in weight loss and increases testosterone levels.
Healthy fats are also essential for testosterone production. A study found that deficiency in dietary fat and an increase in unsaturated fatty acids cause lower testosterone levels. And thus, taking good fats in your diet is crucial.
Carbohydrate intake also has an essential part in improving testosterone levels during resistance training.
Dietary vitamin supplements and mineral supplements are also beneficial for boosting testosterone. Zinc is known to increase testosterone levels in men, as per a study conducted in 2010. Vitamin B, vitamin A, vitamin C, and vitamin E are also helpful in increasing testosterone levels.
Vitamin D and zinc are the most efficient ones out of all the supplements for increasing testosterone levels.
Rest and sleep
Getting good sleep and having rest is very necessary to reduce stress levels and for your body to go into repair mechanisms. Reduced sleep hours are associated with a decrease in testosterone levels. Ideally, 7-10 hours of sleep is recommended. The research found that every extra hour of sleep increases testosterone levels by 15%.
Ayurvedic testosterone boosters like Ashwagandha are beneficial to increase testosterone levels. Ashwagandha is found to increase testosterone levels, reduce infertility and reduce stress (according to a study). Ashwagandha is found to lower cortisol levels and thereby increase testosterone levels, as per a study.
The ginger extract can also boost testosterone levels, even in infertile men,
Avoid drug and alcohol abuse
Alcohol and drug addiction are linked to lower levels of testosterone. Alcohol consumption is said to impact glands and hormones associated with reproductive health in men, according to the National Institute Of Alcohol Abuse and Alcoholism.
A healthy sex life maintains testosterone levels and also sex hormones.
Sometimes exposure to estrogen-like chemicals impacts the levels of testosterone. BPA exposure is associated with decreased sexual desire and other sexual dysfunctions, according to a study conducted. So you can try to reduce exposure to chemicals like BPA, parabens, and chemicals found in most types of plastic.
Testosterone, an androgenic hormone, which is indirectly responsible for beard growth. Testosterone is converted into dihydrotestosterone(DHT) which is responsible for facial hair growth. Increasing testosterone levels will automatically increase DHT levels in your body and boost beard growth. This article will help you understand ways to improve testosterone levels and thus stimulate beard growth.