Increase testosterone naturally: the most prominent ways
Testosterone is of great importance to men's health, so in this article, we offer you ways to increase testosterone naturally.
The male hormone testosterone is important in men's health, and its low levels are associated with some health problems. Read on to learn ways to increase testosterone naturally.
Ways to increase testosterone naturally
Testosterone is one of the main drivers of the physical changes that occur in men at puberty, such as increased muscle tone, deepening of the voice, and hair growth. It also plays an essential role in the formation of sexual function.
There are several ways to increase testosterone naturally, including:
1. Proper nutrition
Proper nutrition is eating a healthy balanced diet and is an example of natural ways to increase testosterone in men.
All you have to do is follow a diet that includes all the nutrients your body needs, such as:
Vitamin D
Vitamin D is one of the most important vitamins for testosterone, as it is a natural booster for this hormone in the body.
It has been shown that taking this vitamin daily increases testosterone levels in the body by approximately 25%.
Vitamin D3 supplementation may also increase testosterone levels, especially in older adults and people with low blood levels of vitamin D.
And you can get vitamin D by eating salmon, tuna, and mackerel, as it, in turn, produces testosterone in the body.
Zinc
Zinc contributes to enhancing sperm quality, and is also a catalyst for raising levels of the hormone responsible for secreting testosterone in the body.
Zinc and vitamin B supplements have increased sperm quality by 74%.
Zinc is found in large quantities in onions and garlic.
Proteins and carbohydrates
There is an inverse relationship between body fat percentage and testosterone level in the body, meaning that the more body fat you have, the lower your testosterone levels.
Therefore, eating an adequate amount of protein contributes to lowering the level of fat. Thus increasing testosterone naturally.
As for the options available to you to get proteins, be sure to eat beef, chicken, fish, shellfish, eggs, and nuts.
On the other hand, carbohydrates have also been shown to significantly improve testosterone levels.
From the above, we conclude that a diet based primarily on whole foods, with a healthy balance of fats, protein, and carbohydrates, will raise testosterone in men.
2. Get plenty of sleep
You should know that your body produces testosterone when you sleep, so getting good sleep is just as important to your health as your diet and exercise, and this is a good example of increasing testosterone naturally.
The ideal amount of sleep varies from person to person, but it was found that sleeping just 5 hours per night was associated with a 15% decrease in testosterone levels, and sleeping between 7-10 hours per day improves testosterone levels in the long term.
3. Adopt healthy habits
Dear man, you should stay away from some daily habits and practices, which would cause a decrease in testosterone, such as:
Drink alcohol
Excessive alcohol or drug use, whether medical or recreational, lowers testosterone levels, and it has been shown that 5 consecutive days of drinking alcohol is enough to lower the level of testosterone in your body.
Alcohol can reduce many hormones in your body, including testosterone.
Use of plastic
Be careful about what you store your leftovers in. Some plastics contain estrogen, a chemical found in some plastics, cans, and other food packaging.
Estrogen can disrupt the production of important hormones in your body, and testosterone may be one of them.
4. Reducing stress and tension
Stress and anxiety raise levels of the hormone cortisol, and abnormal elevations in it can reduce the testosterone hormone in the body. Cortisol is a hormone that is primarily responsible for the process of metabolizing substances (metabolism) in the body and is released as a response to stressful situations.
Raising levels of the stress hormone cortisol increases food intake and thus causes weight gain and body fat storage around your organs, negatively affecting testosterone levels.
To increase testosterone naturally, start your day with a glass of pomegranate juice, as it reduces cortisol and helps raise levels of sex hormones, including testosterone.
Forget worrying, and be, my dear man, always happy.
5. Exercise
Exercise is another example of increasing testosterone naturally, as well as being the most effective way to prevent many lifestyle diseases.
Weight lifting is the best type of exercise that works to increase testosterone in men, whether in the short or long term, but it must be done in moderation.
It has been shown that people who exercise regularly have higher testosterone levels than those who never exercise.
In the end, we hope we have succeeded in presenting the top five ways to increase testosterone naturally in men.
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