Testosterone, a male sex hormone, is present in both men and women. These levels naturally fluctuate depending on age and gender. However, there are many things you can do to maintain a healthy balance and avoid unwanted symptoms.
Here are a few lifestyle habits to focus on if you have high or low testosterone, or simply want to maintain a healthy balance…
Exercise Creating a consistent exercise routine is one of the most effective ways to prevent many lifestyle-related diseases. Research actually shows that exercising can boost testosterone levels. Resistance training, like weight lifting, has been shown to be the best exercise to boost testosterone. However, all forms of exercise can increase your testosterone naturally.
Diet What you put into your body has a major effect on your overall health, including your testosterone levels. Dieting too much or overeating can have a huge impact on your testosterone production. A balanced diet of whole foods, high-quality protein, and healthy fats can optimize your hormone levels and longevity.
Sleep There was a study that was conducted showing that every additional hour you sleep you get, testosterone levels rise 15% on average. The ideal amount of sleep varies from person to person, but the general rule of thumb is to sleep 7-9 hours a night.
Stress management Long-term stress can have a significant effect on a person's overall health. Unnatural spikes of cortisol, the stress hormone, can quickly reduce testosterone. High stress can result in an increase in food intake and weight gain which negatively affects your testosterone levels. A healthy lifestyle that includes regular exercise, good eating habits, and great sleep can all contribute to lower levels of stress and testosterone balance.
Vitamin D Research has shown the amazing benefits of healthy vitamin D levels and this may also work as a natural testosterone booster. In order to reap the benefits of vitamin D, it is best to have at least 30 mins to an hour of sun exposure. Or taking a high-quality vitamin D supplement. It is best to find a vitamin D supplement that is paired with vitamin k2. That is why I highly recommend my Ultra Vitamin D supplement, the formula contains everything you will need to maintain healthy vitamin D and testosterone levels. Click here to order!