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7 ways to increase testosterone levels
Of course, you know that testosterone is a male hormone that is responsible for secondary sexual characteristics, libido, muscle formation, metabolism, and even mood.
It is also called the action hormone. A man who has a lot of testosterone, is ready to move mountains, conquer women, argue, fight, throw the bulls and live at full capacity. At the same time, it looks like it, respectively - developed muscles, a confident look, a sharp mind and quick reaction in non-standard situations.
However, the perfidious nature conceived in such a way that from 30 years the level of testosterone in men decreases. Moreover, the insidiousness of the situation lies in the fact that it happens so slowly and unnoticed that you do not have time to arouse, panic and immediately take the necessary measures.
Another reason for the low testosterone levels in young men is the wrong lifestyle. Bad habits, lack of sleep, synthetic food from fast food and laziness will never turn you into a brutal male. But in the effeminate bore can.
When testosterone falls, an extra fat appears on the body, melancholy and apathy appear in character, and instead of a decisive peasant with an ax, you suddenly find yourself wrapped in a plaid with a cup of cocoa and in a philosophical mood.
The main signs of low testosterone:
Bad mood or depression.
Flaccidity, fatigue and irritability.
Reduced sexual desire.
Reduced muscle mass and strength.
Increased adipose tissue.
Reducing the level of aggressiveness.
Distraction, decrease in mental ability and memory.
Trouble sleeping
Much happier than men, testosterone levels can be increased in a few weeks, and it can be done better by natural means, without resorting to pharmacology.
Ways to increase testosterone levels:
1. Put the food in order.
Give up on fast food. For the sake of added effect, eliminate bread, buns, chocolates and fizzy carbonated drinks. They say that insulin also lowers testosterone, so the sugar is also in the furnace.
The main building material is zinc, without which testosterone synthesis is not possible, as well as magnesium and vitamin D (it is separate about it). Make a diet of the following products: seafood, nuts, meat, fish, eggs, fruits, vegetables, berries, especially lean on lemons, strawberries, lettuce, potatoes, broccoli, greens, herbs and roots (for example, ginger and ginseng), dried fruits, as well as milk, kefir, cheese, beans and cereals. Add spices. For example, red pepper, garlic and kari have an overwhelming effect on estrogen, the female hormone that we only have on hand.
2. Take care of sports.
Highly functional training - short intense workouts at the highest possible pace. There are enough halls for crossfit, and street workout is always relevant. Do not forget how to warm up.
Strength training, the key principle of which is the emphasis on the base, more weight, less repetitions. A small life hack: look for halls where there are a lot of girls, testosterone will immediately jump upwards.
3. Give up bad habits.
Do it finally and without turning. Alcohol is not just a hangover in the morning. It causes systemic damage to the entire body. So is tobacco. For men, it is important to win wherever possible. Start with bad habits.
4. Take care of vitamin D.
You can take vitamin D from the local pharmacy, but getting it out of the sun and more beneficial and much more pleasant. To ensure a normal dose, it is enough to spend 5-10 minutes twice a week in the sun from 10 am to 3 pm. For guys who are not afraid of the spring cold, the question closes with a run with a bare torso. The rest - look for options and opportunities.
5. Minimize stress.
With a strong prolonged stress, the body produces cortisol, which prevents testosterone from breaking out in full force. To avoid this, try yoga and meditation. You have no idea what powerful tools they are. In addition, stop worrying about trifles and smile more often.
6. Rest and get enough sleep.
Do not allow overtraining, recover as much as your body needs. Sleep 7-8 hours. If you go to bed at 23.00, and get up at 6-7.00, sleep will be as productive as possible. In addition, you have time in the morning to practice and meditate.
7. Pump bright emotions .
Do not turn into a marmot, whose day is similar to the daily run in the wheel of routine and bytovuhi. Keep your mind and heart in good shape. Travel, meet with friends, go to different places, but do not allow yourself to go out. Take care of extreme sports and meet girls more often, even for the sake of innocent flirting. Live brightly and create yourself a positive attitude.
And if you have something to add, then at the bottom of the article the corresponding form — speak, comment, argue and ask questions! We will be glad.
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