Testosterone is an important hormone that can help the body improve its muscle mass. It is also responsible for helping us stay healthy and having an optimum metabolic rate. But how exactly can you get optimum testosterone level naturally? For people who are already in their forties, they’d most likely feel the effects of decreased testosterone level. This is part of the reason why they are already gaining weight and finding it harder to shed excess fats. Here are some natural ways to boost your body’s testosterone level.
Shed off some excess weight
One of the best ways to boost testosterone level naturally is to shed some weight. According to endocrinologists, limiting the amount of sugar in your intake can do wonders not only for your weight but also to your testosterone levels. Your total fructose consumption should be below 25 grams per day, and this should already include fruits.
It is also vital that you limit refined carbohydrates because this can cause insulin resistance and even result in weight gain.
Short intermittent workouts
Short intense exercises are known to boost testosterone level. It is also common that short intense exercises are combined with intermittent fasting in order to increase hormones including insulin, leptin, adiponectin and even melanocortins which can help improve testosterone levels in the body.
An important mineral that you should start consuming if you want healthy testosterone level is zinc. In fact, you should consume plenty of zinc. Supplementing zinc in your diet for six weeks have shown marked improvements in your testosterone levels. In fact, it can even prevent an exercise-induced decrease in your testosterone levels.
Unfortunately, it is true that 45% of adults are taking less than the recommended dosage of zinc every day. So where exactly can you get zinc? You can get zinc from protein-rich meals including fish and meat. You should also add raw milk and yogurt in order to boost your body’s zinc consumption.
Improve your vitamin D level
Vitamin D can help absorb calcium. However, it can also be helpful when it comes to dealing with low testosterone level in the body. Vitamin D is can help increase the level of testosterone in the body. However, you have to keep in mind that vitamin D is a fat-soluble vitamin. This only means that you shouldn’t be overdosing on vitamin D. What you want is to make sure that you are only getting the right amount suggested by physicians.
Reduce your stress
Stress can elevate your cortisol level. This only means that it could block the effects of testosterone in the long run. What you want is to make sure that you are not stressed. Be sure to take a step back whenever you feel that you are already exerting way too much effort on things such as work and other responsibilities. Be sure that you are going to have a rest day every now and then.
If you feel that you need to boost your testosterone level perhaps because of age, you may want to try these methods that we have mentioned first. These are natural options that can definitely help you get your testosterone level up without the risk of experiencing side effects.