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How to increase the level of male testosterone
Problems of men's health in our time are very relevant. Testosterone is responsible for it. This is the main male sex hormone, it controls many parameters of health, affecting bone density, blood composition, decrease in fat mass, resistance to stress, immunity and brain development. Lack of testosterone can lead to low sexual desire, infertility, fatigue, irritability, depression, loss of muscle mass and an increase in fat. Studies in this area have shown that men who have low testosterone levels have an increased risk of developing diabetes, osteoporosis and cardiovascular problems.
Doctors recommend the best ways to increase testosterone levels:
Physical activity. Exercise is one of the most effective ways to prevent many diseases associated with lifestyle, as well as to increase testosterone. Studies have shown that people who exercise regularly have high testosterone levels.
Enjoy healthy fats. Contrary to popular belief, not all fats are harmful to the body. Studies have shown that a diet rich in both monounsaturated and saturated fats can increase testosterone levels in men. In addition, by consuming a moderate amount of saturated fat from healthy sources, you reduce the risk of developing cardiovascular diseases.
Beware of sugar. Another important step is how to increase testosterone levels. The fact is that this hormone is in competition with insulin, which causes problems with diabetes, so it is important not to stimulate it too much to maintain health and optimal weight.
Fill vitamin deficiency. Testosterone is very sensitive to nutritional deficiencies. Thus, it is important to resort to vitamin therapy. First of all it is important to fill the deficiency of vitamin D.
Fill the deficiency of minerals. Zinc helps to increase testosterone levels, as it inhibits the process by which the body converts testosterone to estrogen. This important mineral is found in liver, red meat, mussels, oysters, wheat, sesame, mushrooms, broccoli, peanuts.
Get enough sleep. Sleep, or rather its insufficient amount is another enemy of testosterone. The amount of perfect sleep varies from person to person. However, scientists have found that a regular nightly rest of only five hours leads to a 15% reduction in testosterone levels.
Avoid stress. The main stress hormone is cortisol. It is involved in the breakdown of muscle tissue, suppresses the immune system, increases body fat and reduces testosterone levels. When cortisol rises, testosterone decreases, so strive to reduce stressful situations in life.
So, if you are wondering how to increase testosterone levels. First of all, focus on the right diet, exercise regularly, get enough sleep, eliminate bad habits, smile and enjoy life.
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