Testosterone is the most important male sexual hormone. Naturally, the level of testosterone decreases with the age of the person, but there are steps you can take to slow and perhaps reverse the process.
Low testosterone adversely affects body composition and sexual function, causing a decrease in sexual desire.
According to a recent study, men aged 19 to 39 years who have a healthy weight, normal testosterone level ranges from 264 to 916 nanograms per deciliter (ng/DL). Pharmaceutical companies are promoting products that are assumed to increase the level of testosterone, but the safety of long-term use of these drugs has not been studied.
To increase testosterone in men naturally
The best way to increase testosterone levels is to follow a healthy lifestyle, which can improve overall health and well-being.
1. Enough sleep
Lack of sleep can affect levels of hormones and chemicals that the body needs to properly produce, including testosterone.
The researchers found that one week of restricted sleep reduces testosterone levels by 15%. Normal sleep helps to maintain a normal level of testosterone. People should sleep 7 to 8 hours.
2. Maintain a balanced diet
A balanced diet is necessary to maintain testosterone levels and overall health. Low testosterone and overweight contributes to a variety of inflammatory conditions and impaired neurological function. The best diets are those that offer a healthier balance of fats, carbohydrates and proteins. Healthy diet can balance the hormone levels in the body and promote optimal long term health.
3. To lose weight
Men who are obese, have low levels of testosterone. Some obese men aged 14 to 20 years 50% less testosterone than those with normal weight.
The study showed that the more active a man is, the more his testosterone. However, do not overdo it, as high levels of exercise can cause a decrease in the level of testosterone.
5. Reducing stress
Managing stress can increase your level of testosterone. Long-term and chronic stress is dangerous and can lead to many problems in the body. Stress increases the hormone cortisol, which is responsible for the management of various processes, including immune response and metabolism. Elevated cortisol negatively affects testosterone. Stressful events contribute not sustainable changes in the levels of testosterone in men.
6. Vitamins and supplements
Supplementation of vitamin D may correct the deficiency and even improve the level of testosterone. 15 minutes of direct sunlight each day maintains the level of vitamin D. food Sources high in vitamin D include salmon and other fatty fish or fortified milk and products made from grain.
DHEA — a hormone that helps produce testosterone and other hormones that affect body composition. To the extent that as you age, DHEA levels decline as testosterone levels. The researchers found that the Supplement lead to small but positive effects. The use of healthy fats in the composition of fish and flax seed can help the body use DHEA, which he produces.
The addition of magnesium and zinc may also return testosterone levels to normal. Magnesium-rich foods include whole grains and dark leafy greens. Zinc is also an ingredient of dark greens, flax seeds and pumpkin seeds.
Although medications can help with various health conditions, they are one of the most common causes of low testosterone. Statins, which reduce cholesterol, may reduce testosterone levels.
8. Avoid the use of drugs and alcohol
The drug and alcohol abuse is associated with low testosterone levels. Alcohol affects the glands and hormones involved in male reproductive health. In addition, alcohol can cause low levels of testosterone due to the effects that it has on the body, causing hormonal reactions and damage cells.
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