Testosterone is a hormone that men have predominately. However, it may surprise you, but women have this hormone too, but in fewer numbers. If their number increases, it can lead to problems.
In men, people usually believe that the role of testosterone is to increase muscles, which is true. However, that is not the only function of this hormone. The functions of this include:
- Muscle building
- Voice changes
- Puberty-related changes and more.
If a man has lower levels of testosterone, it can lead to multiple health issues, like
- Osteoporosis
- Emotional issues
- Sleep issues
- Lower increase muscles
- Muscle loss while increasing the risk of chronic health issues.
As you age, it declines. However, young men too face low testosterone levels due to stress and poor lifestyle habits. They may think that taking hormone replacement therapy is their only choice. However, lifestyle changes, diet, and supplements like the best ayurvedic testosterone booster in India may help.
In this blog, we will discuss natural ways to manage testosterone levels.
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Resistance and strength training
When it comes to exercise, most people undertake HIIT or cardio to lose weight. However, if you want to build muscle, lose fat, and increase your testosterone levels, start doing resistance and strength training. Make them part of your regular exercise routine and ensure you work out at least four times a week.
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Take supplements
Another way to increase T-production levels in your body is by taking supplements. It includes fenugreek seeds, zinc, ginseng, and aspartic acid. Moreover, you can also look for the best ayurvedic testosterone booster in India, which has fenugreek and ginseng. These supplements like the T7 ayurvedic muscle booster can help increase T-levels in your body. Also, it helps with other things like:
- Increased stamina & energy
- Increase in muscles
- Decrease in belly fat.
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Say no to too much alcohol
Drinking alcohol in excess can lead to low levels of testosterone. Thus, you must limit your consumption of alcohol. What is excess? You may ask? Well, if you drink every day, limit yourself to two glasses (men). It also reduces your chances of heart disease and cancer.
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Include fats in your diet
When you are looking to build muscle, this advice may come across as surprising to you. However, we do not mean that you include fat like butter, burger, and pizzas in your daily diet. We are talking about introducing healthy fats into your diet. It includes foods like:
- Egg yolks
- Avocados
- Beef
- Olive oil
- Cheese
- Yogurt
- Nut and its butter
- Chia seeds
- Coconut
Introducing them to your diet in low quantity helps you stay fit, make muscles, and obviously increase your testosterone levels naturally.
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Try ashwagandha
Ashwagandha is another herb or natural testosterone booster that you can try. Some studies show that it can increase the levels of these hormones by 16%.
Supplements like the best ayurvedic testosterone booster in India and ashwagandha do not have any side effects. Yet, if you have any chronic conditions, you may want to talk to a doctor. It is best before including them in your diet significantly.
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Reduce cortisol levels
When you are under constant stress, your body increases the production of cortisol. When they are present in your body in high numbers, it decreases the production of testosterone. Other than this, too much stress can make your body unhealthy in many ways. You can get:
- High blood pressure
- Mental health issues
- Heart problems
- Skin and hair issues
- Ulcers and stomach issues
.Try simple ways to reduce stress. Obviously, you cannot be completely stress-free, but try:
- Relaxing and taking time off
- Journaling
- Talking to a therapist
- Yoga and meditation
- Avoid stressful people and situations.
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Sleeping properly
Having a proper and consistent sleep schedule can help you sleep better. It, in turn, helps you increase testosterone levels naturally.
Hormones decide how healthy your adult life would be. Thus, it is essential to maintain their balance in your life. Also, before you panic about low testosterone levels, look at prescription medicines and stress levels. They can create havoc on your hormones. If you can manage testosterone levels through the best ayurvedic testosterone booster in India, diet, and lifestyle changes, it is best. Otherwise, hormone replacement therapy is there.