Firstly it is important to know what is Testosterone. many of us already know and many of us don’t so let’s first understand what Testosterone is.
Testosterone is a male primary hormone Testosterone is the only hormone that helps you to build muscles helps you to lose unwanted fat testosterone is also the male’s primary hormone for sex.
Testosterone helps you to increase sperm count in the male body which is very essential for males. It helps in the Spermatogenesis process which increases sperm count in semen by which a male’s semen has a healthy sperm count.
Testosterone also increases the release of dopamine(Happy Hormone), which is a neurotransmitter in your brain responsible for your feelings of pleasure.
Testosterone production
Let us discuss what is a normal male’s production of testosterone in a day it’s 7 MG a Day which means 49Mg a week(in 7days) considered to be a very good production.
Many of us have less testosterone level which is around 30 MG to 35MG Which is considered to be a low testosterone level.
Symptoms of low testosterone
This can cause hair fall it will thin out your hairs your sexual drive will get affected due to low testosterone levels this will even decrease your sperm count in your semen as we have discussed earlier you will even gain unwanted body fat.
Low testosterone increases stress levels in our body, there are many more side effects of low testosterone in our body hence it is very important to maintain and boost your testosterone.
So let me help you to increase and boost your testosterone naturally which is around 50 MG a week.
First thing first
1. Workout
Yes, you got me right workout is not only important to build muscles but also helps you in many aspects of life workout will help you to increase testosterone levels naturally. Especially when you train legs
Training legs help you to boost testosterone naturally in which you can do
- Squats
- Lunges
- Leg Press
- Indian Squats (Baithak)
There are many out there who don’t exercise on their daily basis and many who work out daily but don’t train their legs which is very essential to boost testosterone.
2. Reduce Stress
Yes, I know in our daily life we all have stress but getting stressed is helping us out?
The answer is No.
So why do you take the stress? which is leading us and our family towards mental and physical issues. This also leads males to poor libido and also leads low testosterone and low sperm count in semen. Stress not only affects testosterone but many other hormones in our body.
So how to reduce stress.
The answer is by doing
- Exercise
- Yoga
- Meditation
- Positive Thinking
And many other physical activities.
3. Proper Sleep
Sleep is a very important need of our body. One should sleep at least 7 to 8 hours every night. which many of us couldn’t, which leads us to hormonal imbalance you should know that our hormone level increases when we are in sleep including testosterone.
It is the time when your body produces testosterone and due to lack of rest and lack of sleep, your body won’t be able to produce enough testosterone. Hence try to get Enough Quality Sleep.
4. Nutrition
Everyone must have a healthy diet in their daily routine. Including saturated fats in our diet helps to increase testosterone level which has to be 15%Calories of your daily intake of Fats by the FDA.
This will help you to maintain and boost testosterone.
You can add foods like
- Milk
- Ghee
- Butter
- whole Meat once a week
- whole Egg
- cheeze
- Broccoli
- Cauliflower
And many more these are the basic and easily available food which you can add to your daily meal.
5. Natural Herbs
You can also add natural herbs such as
- Aahwagandha 2.5grams
- Goksura 2.5grams
- Safed Musli 2.5 grams
- Kapikachhu 2.5grams
- Shilajit (size of a gram dal)
all in powder form.
All to be mixed in a glass of Luke warm milk .and to be consumed before bed.
Closure:
All the ways we have discussed are natural ways. We are not talking about any synthetic and externally injected testosterone that can lead you to lifelong problems kindly don’t take external testosterone without consulting your physician which will stop producing testosterone naturally in your body. and you may have to suffer lifelong because of it. Always go for healthy and Natural ways.
