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5 ways to increase testosterone levels
Do you know that a lack of testosterone can cost you health and life? In addition to loss of muscle mass, bone density, decreased sexual desire, a new study shows that low testosterone levels may also increase the risk of prostate cancer, heart disease, and even death. Follow these simple steps to raise your testosterone levels and prolong your life.
1. Lose weight
As your waist size increases, testosterone levels decrease. It turns out that a 4-point increase in body mass index — about 30 kilograms per man at 178 cm — can accelerate the age-related decrease in testosterone by 10 years. Conclusion - if you have excess weight, to stay courageous, you need to lose weight.
2. Swing your biceps.
Finnish researchers recently discovered that people who regularly lift weight experience a 49 percent increase in free testosterone levels. “When you strengthen your muscles, the amount of testosterone your body produces increases,” says David Zawa, Ph.D. You need to “carry iron” only twice a week to see the benefits.
3. Eat the right fats.
Reducing fat in the diet can help you stay thin, but the elimination of all fats can cause testosterone levels to plummet. A study published in the International Journal of Sports Medicine shows that men who consumed the “right” fats had the highest testosterone levels. To protect your heart and keep your hormone levels normal, eat foods high in monounsaturated fats, such as fish and nuts.
4. Drink less alcohol.
Frequent hop parties can damage the hormone of masculinity. In a recent study by Dutch scientists, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in testosterone levels. Limit alcohol to one or two glasses of beer or wine to avoid falling testosterone levels.
5. Say “Stop!” To stress and anxiety.
Mental or physical stress can quickly reduce testosterone levels. "Stress causes a surge in the hormone cortisol, which inhibits the body's ability to produce testosterone and use it in tissues," says Dr. Zava. Cardio training can be a great way to relieve stress, if you do not overdo it. Injuries and fatigue are signs that your workout is more likely to lower hormone levels than to raise it.
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