4 natural ways to boost testosterone production

Testosterone is an essential hormone that helps reduce the risk of diseases and improves sexual health in men. It is mainly produced by the testes and ovaries, with the adrenal glands also contributing in small amounts. Testosterone is required in greater quantities in males and considerably lower quantities in females. There are natural ways one can adapt, along with the use of doctor-approved supplements to boost testosterone production. These are as follows:

1. Stay active
It has been discovered that not staying active can play an active role in low levels of testosterone in the body. Having a workout regime that helps maintain body mass and an active routine can help maintain healthy testosterone levels. Strength training and weightlifting can improve the body’s muscle mass. An increase in muscle mass can, in turn, help boost testosterone levels in the body.

2. Manage stress
Prolonged stress levels can be quite harmful. Research has shown how elevated cortisol levels can impact individuals and their well-being. Both cortisol and testosterone work in inverse proportions. Increasing cortisol levels can bring down the body’s testosterone levels. When a person is dealing with increased stress levels, they also tend to develop unhealthy eating habits. It can lead to excess levels of poor-quality fat in the body. It is, therefore, important to properly manage stress levels to boost testosterone and maintain healthy hormonal health.

3. Sleep well
Quality sleep is vital for an individual’s physical and mental well-being. Poor sleep can impact various aspects of a person’s health. Sleep quality has also been shown to have a significant impact on testosterone levels. Studies have shown a substantial decrease in testosterone in individuals with poor sleep. Similarly, studies show that improved sleep results in improved testosterone levels. Proper sleep levels might vary in individuals; therefore, everyone should recognize the amount of sleep that best works for them.

4. Eat wholesome, nutrient-dense foods
Like sleep and exercise, what one eats also affects one’s testosterone levels. Including enough protein in meals can help maintain muscle mass and, invariably, improve testosterone levels. Adding healthy fats to every meal also helps support hormonal health. Eating meals with low or a lack of healthy fats, in general, can decrease testosterone levels. With high fiber content, an individual is less likely to overeat. It helps maintain a healthy body mass, another crucial factor in boosting testosterone levels.