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How to increase testosterone levels in your body?
Why increase testosterone levels? In order to answer this question, let's look at how low testosterone will affect the male body:
• decrease in sexual desire;
• decrease in muscle mass and strength;
• reduction of tonus and vital energy;
• tiredness and irritability;
• depression;
• reduced ability to concentrate;
• decrease in mental abilities, memory;
• delayed metabolism, which leads to an increase in fat deposits.
And now the same list, only with accuracy on the contrary in men with a normal level of testosterone. After this, there is no doubt that testosterone is the most important hormone for a man!
How to increase testosterone in natural ways:
Nutrition. First of all, you need to monitor the intake of the necessary substances for the synthesis of testosterone:
Minerals The main building material for the testosterone molecule is zinc. Without this trace element, testosterone synthesis is not possible, so the first thing to take care
about enough zinc in a man's body. Zinc is found in seafood (squid, anchovy), fish (salmon, trout, saury), nuts (walnut, peanut, pistachio, almond) pumpkin
and sunflower seeds. Other essential minerals involved in testosterone biosynthesis are selenium, calcium and magnesium.
Vitamins. Of course, for the full health of the body needs all the vitamins. But vitamins C, E, F (omega-3 and omega-6) play a special role in the synthesis of testosterone.
and vitamins of group B. Vitamins C, F and B are involved in the synthesis of testosterone, and vitamin E protects the testosterone molecule from decay. These vitamins are found in citrus fruits, dog rose, black currant, fish oil, avocado, nuts.
Proteins, fats, carbohydrates are the basis of human nutrition.
and life, without which there is no biochemical process, including testosterone synthesis. For example, fats are sources of cholesterol, which is necessary for the synthesis of testosterone. Therefore, it is imperative for men to include meat in their daily diet. But it should be noted that it is necessary to eat lean meat. On the basis of the above, you can make a list of products useful for men: seafood, nuts, beef, eggs, fruits and vegetables, fish.
Sleep. It is in the phase of deep sleep that most of the sex hormones are produced, and if you constantly lack sleep, then all measures taken to increase testosterone will be reduced to zero. Healthy sleep should last about 7-8 hours and take place in complete silence and darkness. Therefore, it is important to provide sleep conditions for maximum testosterone production. As you know, almost all testosterone is produced at night in the phase of deep sleep. During the day when a man is awake, testosterone is either not produced at all, or a small part of the hormone is produced. Therefore, it is important to provide the most comfortable sleep conditions for the greatest testosterone production.
What should I take care to maximize testosterone production during sleep? First, it should be said about the duration of sleep. Healthy sleep lasts at least 8 hours. Constant lack of sleep affects the hormonal balance is not for the better. Secondly, the maximum production of testosterone occurs with absolute silence. If there are any irritating factors (any noise), then testosterone production is weak. To ensure complete silence, you can use ear plugs. Thirdly, testosterone is produced in complete darkness. Therefore, window blinds or blindfolds are necessary if light enters the room. The fourth and prerequisite is the optimal temperature of the male testicles (3 degrees less than body temperature). To do this, during sleep, a man needs to be without panties, preferably without covering his lower body or covering himself with a not too warm blanket (sheet). Having created all the necessary conditions for sleep, you will ensure a good soil for the production of male hormones.
Physical activity and activity with weight increase testosterone. What has always distinguished the male from the female? It is an ordinary man's power, compared to the female, that has always been a man's priority. Therefore, competent exercises with burdening will increase the male hormone. But the main thing is not to overdo it, because you can get the exact opposite result.
Basic rules for weight training to maximize testosterone:
Do not overdo it with weight. The weight of the projectile must be such that it can be done 8-10 reps as possible. And the last repetition should cause the maximum effort.
The number of workouts should not exceed 3-4 per week. Between workouts you need to take a break in one day to restore the muscles and strength of the body.
Any exercise with dumbbells, weight or barbell can increase testosterone, but there are exercises that give the maximum effect. This is deadlift and squatting. Since the exercise of these exercises involve large muscle groups, then the testosterone increase will be maximum.
Try to win. Victory boosts the male hormone! No wonder testosterone is called the winners hormone. Even the smallest and insignificant victory increases testosterone levels for a while.
The issue of increasing testosterone must be approached in a comprehensive manner, then the effectiveness of treatment and prevention of androgen deficiency will be much higher.
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