Testosterone is a hormone naturally produced by the body. It is responsible for driving many physical changes during puberty, such as muscle development and hair growth in individuals assigned male at birth. Conversely, those assigned female at birth typically have higher estrogen levels and produce lower quantities of testosterone. Maintaining optimal testosterone levels throughout adulthood is important to help manage general health. That said, here are six ways to naturally increase testosterone levels.

Regular exercise
An effective way to boost testosterone is to indulge in regular exercise. Resistance training, such as weight lifting, may help boost testosterone levels in the short term. In addition, high-intensity training (HIIT) is very effective as well.

Eating proteins, carbs, and healthy fats
The foods one eats may affect the levels of testosterone. Eating meals rich in proteins, healthy fats, and carbohydrates could help maintain healthy hormone levels and support overall health.

Manage stress and cortisol levels
Experts indicate that long-term stress could elevate the levels of cortisol. Higher amounts of this hormone could result in a drop in testosterone levels. Managing stress levels is key to balancing testosterone levels. Engaging in physical activity and utilizing stress-relieving techniques can help manage stress.

Increase vitamin D intake
Vitamin D is a micronutrient that could influence the body’s testosterone levels. Experts indicate that lower levels of the vitamin could be linked to a reduction in the hormone. To balance this vitamin’s levels, one must get regular exposure to sunlight. Even foods like tuna, salmon, and mackerel could help naturally boost testosterone levels. In addition, one could take a vitamin D3 supplement recommended by a healthcare expert.

Get ample sleep
Getting ample sleep is crucial in maintaining one’s overall health, including managing testosterone levels. Most releases of this hormone occur when one is asleep. Getting enough rest ensures testosterone levels are balanced and transported to each relevant body area.

Get health checks
One should remember that lower testosterone levels could be linked to a range of underlying health conditions. For instance, type 2 diabetes, obstructive sleep apnea, and metabolic syndrome are common risk factors for a reduction in hormone levels. Therefore, one needs to set frequent health checkups with their doctor to diagnose and address any health complications immediately.