10 Proven Ways to Increase Testosterone

There are several techniques to raise testosterone, but only a few of them are simple, natural, and efficient. You should have patience with the outcomes when you first begin using these natural testosterone-boosting strategies and supplements.


Proven Ways to Increase Testosterone


Be patient if you're using natural testosterone-boosting methods because they can take up to 4 to 6 weeks to improve your levels. Let's look at some natural ways to increase your body's testosterone levels now.



[1] Eat a Healthy, Balanced Diet

Maintaining a consistent testosterone level and increasing low libido are both made possible by eating a healthy, balanced diet. An excessively greasy and oily diet not only makes you fatter but also interferes with the creation of your hormones.


The diets with the highest amounts of protein, carbs, and minerals like zinc and magnesium are the healthiest. A balanced diet can maintain hormone levels in the body and support long-term health in addition to supplementing testosterone.


[2] Use Meditation to Reduce Stress

Men's testosterone levels can be reduced by excessive and ongoing stress. Cortisol production becomes unbalanced as a result of stress, which also causes unpredictable variations in testosterone production.

In a research, 58 saliva samples from men and women were collected while they were being examined. The testosterone levels in the men's saliva were higher which shows that this greatly affected their emotional restraint and rumination.


[3] Minimize Drugs and Alcohol

It has been established that using alcohol and drugs causes men's testosterone levels to drop quickly. Researchers have found that these medications directly influence the hormones and glands of the male reproductive system and lower testosterone production.


In addition, males who use drugs or alcohol have hormonal changes and cell damage. Therefore, giving up these negative behaviors is vital if you want to raise your testosterone levels.


[4] Maintain Adequate Vitamin D and Zinc Levels in Your Diet

Men's testosterone levels can be raised by taking adequate doses of vitamin D each day. According to studies, it is crucial to spend at least 15 minutes each day in the sun.

Another hormone, DHEA, helps men maintain a healthy level of testosterone, but it decreases with aging. As a result, providing DHEA supplements to elderly men helped them maintain their bodies' equilibrium and function more effectively. Consider including a balanced diet and foods that prevent premature ejaculation to increase testosterone.

Additionally, low testosterone levels in men can be caused by a deficit in magnesium and zinc. Men should, therefore, try to include whole grains and green leafy vegetables in their diet which should be effective testosterone supplements.


[5] A Banana A Day

Do bananas boost testosterone levels? Yes! Bananas are a special food that can increase a man's testosterone levels.

They possess bromelain enzyme which provides males with a great source of energy and aid in lowering your body's antioxidant levels. As a result, it is the ideal snack for you and one of the natural methods to increase testosterone.


A Banana A Day

[6] Eat more lemon in your diet.

Another enchanted food is the lemon, which can help men's testosterone levels rise. Lemon, like garlic, helps men regulate their cortisol levels so that their bodies can more easily manufacture testosterone.

Lemon also has vitamin A and boosts men's testosterone levels by regulating and reducing estrogen levels.


[7] Address Your Health Issue

You have tried several methods to increase your testosterone, but they have all failed. The next step is to assess your medical situation.

Your body is negatively affected by some illnesses, such as diabetes and heart disease. Changes in your blood circulation and metabolism brought on by these disorders have a significant impact on how much testosterone is produced.

You should pay your doctor a fast visit to get the right guidance for your circumstance.


[8] Get Enough Sleep

The secretion of chemicals and hormones in you, particularly the creation of testosterone, may be impacted if you don't get enough sleep.

In a study that the University of Chicago carried out, those who sleep 8 to 10 hours each night have higher testosterone levels than those who are only allowed to sleep 5 hours. According to the study, getting too little sleep might cause testosterone levels to drop by 15 to 20 percent.


Get Enough Sleep


Every male must therefore get 8 hours of sleep every night to maintain a constant level of testosterone production. Eight hours of sleep is an excellent remedy for your refreshment and raises testosterone levels in your body if you already have low testosterone levels and exhaustion.


[9] Avoid Using Plastic Containers

It is unhealthy to consume and store food in plastic containers. Plastic packaging emits a chemical called bisphenol-A, which can disrupt the way your body makes hormones. It has been discovered that men who are exposed to BPA frequently have reduced testosterone levels. So, instead of using plastic in your kitchen, try utilizing poetry or glass containers to store your food.


[10] Exercise

You can supply your source of testosterone therapy by engaging in more exercise. The effect of exercise on testosterone levels may depend on the kind of exercise, the intensity, the subject's age, weight, etc.

The best way to maintain testosterone levels, according to experts, is to build more muscle through strength or resistance exercise. Others recommend HIIT, or high-intensity interval training, especially for older people.

Men must produce testosterone at normal levels since doing so is essential to their ability to reproduce and function normally. However, because of the hectic, competitive, and stressful lifestyles we lead, many men are dealing with sexual issues.

Dr Rohit Bhaskar, Physio
Dr Rohit Bhaskar, Physio Hey, I am Chief Physiotherapist at Bhaskar Health and completed my Graduation in Physiotherapy from Uttar Pradesh University of Medical Sciences. My clinical interests are in Chest Physiotherapy, stroke rehab, parkinson’s and head injury rehab. In my free time, I love writing blogs at Bhaskar Health.

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