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In adults, testosterone levels are often overlooked. Other areas of health such as blood pressure and cardiovascular health usually take priority and with good reason. However, having high testosterone levels can be really useful, especially if you are looking at getting in shape and want to start exercising regularly.
Testosterone is a male hormone which, unsurprisingly, is found in men’s bodies. Much of it lies in their testicles and is produced in the pituitary gland in the brain. It can help men to be virile as well as keep in shape.
Eating Right
If you have low testosterone levels, there are quite a few signs to look out for. One of the most common symptoms of low testosterone is low energy levels. If you work a nine-to-five job and have a family to raise, that’s the last thing you need. To boost your energy levels, eating the right food is very important.
For a boost to your testosterone, consider eating food rich in carbs, fat and protein. Good fats are found in avocados, whilst you can gain protein from chicken, lean meat and pulses such as lentils and beans.
Keep Stress at Bay
Stress at work affects thousands of people in the UK. Statistics from 2016 show that there were 488,000 cases of workplace stress, anxiety or depression. In some jobs, banishing stress entirely might seem hard, but it’s not impossible.
At work, try to get some rest during your lunch break; a small nap or listening to music can help you to feel better. If you can, organise your workload by making to-do lists and ticking each task off when complete. At home, if you’re feeling stressed, look at doing something enjoyable for mindfulness. It could be going for a walk, doing a hobby or even watching TV.
Get Some Sleep
Sleep is one of the most natural ways to boost your testosterone and, in theory, one of the easiest. Getting the right amount each night can be linked to both stress and diet, but there are ways in which you can get those vital 40 winks, even during the working week.
Try not to have your evening meal too late; don’t eat for at least two hours before sleeping. Put the smartphone or tablet away when you’re in bed; the blue light coming from the screen can keep you awake for ages. Also, try not to drink anything with caffeine in the evening; your body will thank you!
Intense Exercise
As we said earlier in this post, testosterone is needed for keeping fit, but by starting intense exercise, you can build your levels up. The types of intense exercise that work best for this are weightlifting and cross country running. Weightlifting in particular is useful, either in the short-term or long-term.
If you are new to this kind of exercise, do short bursts and start off small. Then, when you are used to lifting and running, you will soon feel the benefits. Aside from higher testosterone, your body will look and feel far better, giving you a much-needed confidence boost. All this can be done without so much as touching any medication.