Did you know that women have around 1.12 to 1.79 nanomoles per liter of testosterone in their bodies?
While we’re taught that women’s hormones are estrogen and progesterone and men have testosterone, the truth is both sexes require all of these hormones for a healthy body. When women don’t have enough testosterone, they’re at risk for conditions like depression and weight gain.
Do you want to make sure that you can maintain normal testosterone levels? Keep reading to learn five simple ways women can increase testosterone naturally.
1Don’t Be Afraid of Lifting Weights
Strength training should be incorporated into your weekly workout routine for at least three days. Many women are afraid of lifting weights because they don’t want to get bulky like men. Since men have much higher levels of testosterone, it’s impossible to get bigger.
Lifting weights is essential for maintaining ideal levels of testosterone and you can also protect your bones from osteoporosis as you age.
2Eat Enough Protein, Carbs, and Healthy Fats
All the different types of diets that are advertised everywhere can wreak havoc on our well-being. Not only are most of these fads unsustainable, but they can also slow down your metabolism and impact your hormone levels. This is why you should keep things simple and opt for a nutritious diet full of lean sources of protein, healthy fats, whole grains, fruits, and vegetables.
If weight loss is your goal, make sure you never cut your calorie count too low. Slow and steady is the best way to achieve long-term results.
3Make Sleep a Priority
One of the symptoms of low testosterone outlined by nufemme.com is chronic fatigue. Interestingly enough, the easy fix to this problem is to get at least 8 hours of high-quality sleep each night. Avoid using screens an hour before bedtime and keep your bedroom cool and dark.
4Keep Stress at Bay
Stress creates high levels of cortisol in our bodies, which compete with testosterone. This is why it’s essential to keep stress under control with healthy coping mechanisms. Meditation, walking, spending time with loved ones, and consuming positive media are just a few of the many ways you can stay calm.
5Seek Out Vitamin D
Although vitamin D is classified as a vitamin, it plays such an important role in so many bodily functions that it acts more like a hormone. Many Americans have a vitamin D deficiency because they spend too much time indoors. To boost vitamin D, get outside in the sunlight for at least 15 minutes a day, take a supplement, or eat more dairy products, fatty fish, eggs, and fortified foods like cereal.
Now You Know How to Increase Testosterone Naturally
If you follow these simple tips on how to increase testosterone naturally, you can ensure that your body stays healthy as you age.
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