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How to increase testosterone levels in men?

Testosterone is one of the most important male hormones. It is necessary to take care of its production and preservation from youth, continuing throughout life.

Testosterone is essentially a natural anabolic. This hormone serves as protection against all kinds of stress. And it is important that testosterone is responsible for a quality and healthy sex life. Its low level can cause a lot of health problems.

We offer you the main reasons for the decrease in testosterone levels and ways of normalizing it

Causes of decreased testosterone:

- addiction to alcohol and smoking;

- Low levels of physical activity;

- stress;

- excess weight;

- unfavorable environmental conditions;

- Excessive use of medications;

- chronic diseases;

- Constant lack of sleep, insomnia.


Ways to take care of testosterone

Get rid of excess weight Statistically, overweight men have lower testosterone levels. Fat contributes to the secretion of the female hormone estrogen. Practice shows that men with a "beer belly" have a feminine figure: narrow shoulders, wide pelvis and enlarged breasts. If your weight is more than normal by 30%, then testosterone will not be produced properly. Losing extra pounds leads to normalization of its level. And, consequently, an improvement in the overall condition of the body.

  1. Get enough sleep on a regular basis.

American researchers proved that every extra hour of sleep increases testosterone levels by 12-15%. A good sound sleep has a positive effect on the body as a whole. And, of course, on testosterone levels. During sleep, the body is renewed, and nervous tension disappears. In this case, during sleep there is an increase in testosterone production. Experts recommend you to go to bed no later than 11 hours. You should be able to sleep for at least 7-8 hours.

Give up unhealthy habits.

Smoking, alcohol and drug use reduce testosterone levels dramatically. It is known that alcohol not only harms the entire body, but also converts testosterone to estrogen. And beer, in addition to alcoholic degrees, contains phytoestrogens, which can cause estrogenic effects. Also, alcohol negatively affects the endocrine system. In addition, alcohol washes out zinc, which is necessary to maintain testosterone levels in the male body. And systematic smoking weakens the body and its male functions.

  1. Don't be afraid to sunbathe.

Sunlight plays an important role in the functioning and rejuvenation of the human body, as well as in increasing testosterone levels. It has been proven by experts that vitamin D and male hormone levels peak during the summer months and decrease during the winter months. It has also been found that men who have sufficient vitamin D have the highest levels of circulating testosterone. But that doesn't mean you have to fry in the sun all day. The healthiest sunshine is in the morning and evening.

  1. Exercise regularly.

In order to maintain normal testosterone levels, you need to lead an active lifestyle. And first of all, do not forget about sports. Experts recommend doing strength exercises with dumbbells, barbells or on simulators. With a frequency of 3 times a week. And the most effective exercises to raise testosterone levels are basic: squats, stretching, pull-ups and bars. However, don't overexert yourself. Too frequent sports training can have a negative effect not only on your psychological state, but also on your hormonal level.


  1. Think and Act Like a Man

To feel like a man, you have to think like a man. Always be confident in yourself. Set goals and strive to fulfill them. Try to win. Not for nothing testosterone is called the hormone of winners. Any victory, even the smallest, increases its level, it is proved by scientists!

  1. Avoid Stress

Stresses take away vital powers, worsen moral and physical condition of the man. Scientists from Austria and Switzerland have proven that all kinds of stress related to financial problems, debts, nervous overload at work and at home, contribute to a decrease in testosterone by 15-20%. During periods of nervous tension produced in large quantities of stress hormones such as cortisol and adrenaline. This is a critical state for the body. Your body is at the limit of its capacities. Try to avoid such situations. Nowadays there are many ways to cope with stress. Walks in the fresh air and nature trips, breathing exercises, relaxing meditations can help you. And just laugh, enjoy life.

  1. Reconsider your diet.

An effective way to boost testosterone is to fundamentally revise your diet. Try to eat more often and in small amounts. In this way you will speed up your metabolism. And the better the metabolism, the faster the burning of fat, and therefore improves the production of testosterone. With all this, breakfast should be nutritious. Try to avoid consuming products and drinks that contain chemicals and additives of all kinds (flavor, color and odor enhancers, preservatives), as well as meat products: sausages, frankfurters, ham and bacon. They are the cause of low testosterone. Eat as much unprocessed, whole foods as possible.

It is also scientifically proven that healthy fats help to increase testosterone in the blood. Consume foods like salmon, flaxseed oil, olive oil, peanut oil, and nuts. As for olive oil, it's great for helping the human body repair tissues and increasing hormone levels. Introduce as much seafood (oysters, squid, mussels) into your diet as possible. Their effect on male potency has long been known. It has been proven that soy and soy products reduce testosterone levels.

A huge role in increasing testosterone levels play all kinds of spices (red pepper, curry, garlic, onions, turmeric).

 Doctors strongly recommend limiting your consumption of sugar and sugary foods. They cause a decrease in testosterone levels. Also the consumption of sweets leads to obesity. And extra pounds, as already mentioned, also lead to a decrease in hormone levels. Pasta and bakery products are also better to eat as little as possible.

Zinc is necessary for the quality process of testosterone synthesis. Nutritionists recommend seafood and pumpkin seeds. Also need to consume at least 1.5-2 liters of clean water per day.





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