11 ways men can raise testosterone levels

Testosterone is a hormone (steroid) on which the development of the male body depends. The substance stimulates libido, sperm synthesis, fat distribution, muscle strength. It forms a male figure, affects the depth of the voice, hair growth. Steroid levels decrease with age. If the body is healthy, hormone therapy is of little help here. The best effect will help to achieve the rejection of bad habits, healthy eating, rest.

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Get enough sleep

A man should sleep 7-10 hours a day. Adequate rest promotes hormone production. So, if you sleep no more than 5 hours a day, testosterone levels decrease by 15% of the norm. If a man devotes even less time to rest, the steroid drops to the limit values.

Exercise regularly

Give preference to weightlifting and high-intensity interval training. This is the name of exercises to increase testosterone, which are performed with maximum, medium, moderate activity.

Eat protein, fat and carbohydrates

A man's diet should have an optimal ratio of these components. Don't overeat, but don't severely restrict calories. Give preference to whole foods - grains, roots, nuts, vegetables, fruits, bran bread.

Avoid stress

When a person is nervous, hormonal balance is disturbed, and cortisol levels rise. This substance brings the body into "combat readiness", increases aggression, turns off the functions on which life does not depend. As a result - a decrease in the production of sex hormones.

Appetite increases with stress. This causes weight gain, accumulation of harmful fat around the internal organs. The man becomes less active, avoids physical exertion. This has a bad effect on the functioning of the reproductive system and steroid synthesis. Try to get rid of the causes that are causing your nervousness. If it doesn't work out, exercise, good nutrition, quality sleep, laughter, and sex will help reduce stress.

Eliminate vitamin D deficiency

Increasing testosterone levels can be achieved by consuming 3,000 IU of vitamin D every day. Try to stay in the sun more often. Eat foods high in nutrients - fish, dairy, grains, eggs.

Take a complex of vitamins and minerals

70-80%. In order for the steroid to be produced in sufficient quantities, it is necessary to connect the intake of other useful substances. These include creatine, vitamins A, C, E.

Lose weight

Overweight men have lower steroid levels than lean peers... For boys from 14 to 20 years old, the difference ranges from 40-50%.

Do not use drugs and alcohol

Toxins inhibit the endocrine system, destroy internal tissues, the brain. As a result, low levels of testosterone and other sex hormones. This is due to the fact that the body throws all its strength into the restoration of destroyed tissues. When the body is young, the problem is imperceptible, but with age it manifests itself clearly.

Be careful with medications

Many drugs suppress the male hormone. For example, statins lower cholesterol by decreasing testosterone. Consult your doctor if, while taking medications, your sex drive disappeared, your voice changed, your figure became female.

Follow a healthy lifestyle

To normalize testosterone levels, give up alcohol, tobacco, sedentary life, promiscuous sex. Don't be nervous, don't shout, smile more. Monitor your diet. Daily exposure to chemicals that enter the body through food decreases steroid production.

Learn about natural sources of testosterone

The following herbs improve the synthesis of the male hormone:

  • Ashwagandha - a plant from the family nightshade, known as Indian ginseng. The herb is good for infertile men. It increases testosterone levels by 17%, and the quality of sperm is more than 2 times higher. Ashwagandha lowers cortisol, which is good for steroid synthesis.
  • Ginger. The plant increases not only testosterone levels, but also other sex hormones.
  • Horny goat weed. The herb blocks the action of an enzyme that restricts blood flow to the male genital organ, which promotes an erection. It also increases the synthesis of the steroid hormone.

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