.Male hormones have a lot of functions in the body. Testosterone is the main male hormone, but females have little amounts. It is produced in the testicles for men and ovaries for women. During puberty, the male hormones are the drivers of physical changes in boys, such as increased muscle, deeper voice, and hair growth. Having an optimal level of these male hormones is important throughout adulthood and even during old age. These hormones are responsible for many functions in the body, and it is important to maintain an optimum level.
Studies are showing that male hormones have been falling fast, and all can be attributed to lifestyle changes. The good thing is that there is something you can do about it. Below are some ways you can boost your male hormones.
Exercising and Lifting Weights
Exercising is one of the best ways to prevent lifestyle-related diseases, and has been shown to boost testosterone. People who exercise regularly are found to have higher levels of male hormones. In older people, exercising helped in increasing testosterone levels, fitness, and reaction time. For obese people, exercising was more beneficial than a weight loss diet when it came to increasing testosterone levels.
Resistance training such as weight lifting has been shown to boost male hormone levels both in the long and in the short term. High-Intensity Interval Training (HIIT) has also been shown to be very effective. Creatine monohydrate and caffeine, when combined with a training program, will help boost male hormone levels.
Eat Protein, Fat, and Carbs
It turns out that your diet does impact your hormone levels. You will have to keep an eye on your long-term calorie intake and diet plan. Overeating and constant dieting can have an effect on your hormone levels. Proteins will help you maintain healthy levels, and can help you lose fat, which will further help. Carbs are essential because they help optimizing testosterone levels during resistance training.
You need to include healthy fats in your diet because it will improve your hormone levels and general health.
Minimize Stress and Cortisol Levels
Many effects have been shown to be caused by long-term stress. When you are stressed, there is an elevation of the hormone cortisol. This hormone has been demonstrated to reduce the level of testosterone. The two hormones work in opposite when one is elevated; the other goes down.
High cortisol and stress can make a person eat more, which can then lead to weight gain and storage of fat around the organs. Some simple ways to reduce stress is eating the right foods, getting enough sleep, regularly exercising, laughing, and a balanced life.
Vitamin D is one the most popular vitamins that people supplement with. Many health benefits have been linked with the sunshine vitamin. Half of the US population is deficient in Vitamin D. Vitamins can help increase your testosterone levels by up to 25%. You also might want to consider testosterone boosters, which are packed with vit D. You can find out more about those at http://www.besttestosteroneboosterguide.com.
There are many other ways to boost your male hormone levels, but the above are enough to help you raise your male hormones and maintain them at an optimum level.