Testosterone is also called male hormones but is also present in males and females, but males produce 20 to 40 times more than females. In males, these hormones are responsible for sex, reproduction, growth of hairs, muscles, mass, bone density, and many more. But after the age of 35, testosterone hormones start decreasing and continue with the age. This article tells you how to increase testosterone naturally.
Healthy habits
If you want to increase testosterone,e add healthy habits to your life to remain balanced.
Avoid stress
In stress, the male body starts producing cortisol instead of testosterone. So be positive and avoid stress to increase testosterones. You can also intake vitamin C so that it lowers tha cortisol.
Daily exercises
To increase testosterone level, perform a daily group of muscle exercises including Squats, bench presses, power cleans, deadlifts, dips, and pull-ups.
Maintain proper weight
To avoid low testosterone levels, proper body weight should be maintained according to age and height, as thus it is possible to avoid obesity, which can also reduce the levels of testosterone produced and circulate in the body. In addition, maintaining a healthy weight is essential for proper nutrition and exercise, which in turn stimulates testosterone production.
Sleep sharp
Insomnia and bad night sleep lower the testosterone level. Sleep 7 to 8 hours is advisable to increase testosterone level.
Avoid alcohol
To increase testosterone level, avoid consumption of alcohol for a healthy life. Modern studies show that alcohol decreases the 20-25% testosterone level.
Insulin level
Eating sugar after a meal causes a decline in testosterone levels. Sugar increases the insulin level in blood which is also a factor that has a bad effect on testosterone level.
Consume zinc
Zinc is an essential mineral that helps increase testosterone so add zinc to your routine.
Zinc-rich food includes:
Protein-rich fish and meats (liver, shellfish, poultry)
Raw milk and raw cheese, Yogurt, Oysters
Beef chuck roast, braised, Lobster
Porkchop, Baked beans, Breakfast cereal, Pumpkin seeds, Cashews
Essential vitamins
Vitamin A, B, and C increase the production of this hormone.
Consume healthy fat
Our body needs healthy and vegetable fat consumption for its optimal function. But don’t need to consume unhealthy fat food. Take 20-30% calories daily.
- Nuts and seeds
- Fatty fish like salmon and tuna
- avocados
- Olives and olive oil
- Vegetable oils
- Organic unheated nut oils
- coconut and coconut oil
- Grass-fed butter
- Grass-fed meats are some healthy fat.
Symptoms of low testosterone
- Memory loss and difficulty concentrating.
- Alterations in mood (irritability, moodiness).
- Decreased libido or sexual desire.
- Tiredness and lack of appetite.
- Loss of muscle strength and tone.
- Insomnia.
- Decreased bone density.
- Hair loss or brittle hair.
At the end
Do not treat yourself.
So, if you are not in the normal range to age for your testosterone level naturally or basic symptoms. Do not think twice, see your doctor.
Testosterone treatment can restore the proper levels of this hormone, especially in men; however, a thorough medical examination is needed to determine if this is a good way for the patient to avoid its side effects.
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