Testosterone is a hormone that occurs naturally in men and women. It is more pronounced in men and puts hair on your face and make your voice deeper. It is directly related to numerous aspects, including muscle mass, libido, and energy levels. In case the levels of this hormone are reduced, the person also experienced a decrease in these aspects too.
Despite the reduced energy levels, libido, and muscle mass, it will also cause other health problems, like irritability, depression, cognitive issues, difficulty sleeping, and lack of confidence.
In the case of low testosterone levels, you should follow the tips below to increase the hormone. By using natural solutions, you can gradually improve your testosterone levels while boosting your libido and promoting health loss.
1. Get Better Sleep
In order to improve your overall health and regularly perform physical exercises, you should get enough sleep and rest, at least 7 hours each night. And a good night’s sleep will maintain a healthy testosterone level.
A research published in the Journal of the American Medical Association looked at a group of young healthy men that had their sleep time reduced to 5 hours rom 8 hours for 1 week. The result showed that their testosterone levels dropped by 10 to 15 percent.
2. Lower Your Blood Sugar Levels
The consumption of foods rich in sugar leads to increased blood sugar levels. Research shows that having high blood sugar levels can limit the production of this hormone by 25 percent. Therefore, it is of high importance to reduce the intake of flour and sugar.
3. Manage Your Stress
Stress contributes to decrease testosterone levels, as well as depression, hostility, and anxiety. Therefore, you need to find a way to treat these issues, and getting enough sleep and regular exercise can be of great help.
4. Increase Your Muscle Mass
Strength training can help you gain more muscle mass, as it will regulate the function of your metabolism, and thus support the testosterone production.
Also, regular exercise will prevent the loss of muscle mass which normally occurs due to aging. You should exercise several times a week. Exercises, such as squats, push-ups, deadlifts, chin-ups, bench presses are most effective for boosting testosterone production.
5. Nutrients Intake
The intake of unhealthy, processed foods, the body lacks important nutrients which are of vital importance to the general health. In order to increase testosterone levels, make sure you also intake these nutrients, either naturally, or through supplementation:
Vitamin D is important for the synthesis of testosterone, healthy development of quality semen and help increase sperm count.
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The best source of vitamin D is naturally by sun exposure, but you can also take vitamin D3 supplements in certain periods of the year, or if you live in a country where there is not enough sunlight.
Zinc. The main content of semen is zinc, so it is vital for the production of testosterone. However, the production of this mineral decreases with age.
Thus, should incorporate the following foods into your regular diet: raw milk, beans, protein-rich foods, raw cheese, sunflower seeds, yogurt or kefir, and pumpkin seeds. However, make sure you do not take more than the recommended dosage, as you may experience various health issues.
Healthy Fats: Your testosterone levels will also be increased with the consumption of healthy fats, which include saturated fats from animal sources and coconut oil. Other good source of healthy fats are from raw nuts, olive oil, raw eggs and avocados.
Lower testosterone level can severely interfere with your health, so if you cannot regulate them naturally, you should consult your doctor in order to treat the issue.
Hormonal imbalances may be a result of certain medical conditions, but these tips may be useful for most people. However, you should never ignore the signals of the body, and symptoms like depression, tiredness, low libido, irritability, often indicate low testosterone levels.
If you treat the issue on time, you will prevent further complications. You should always consume healthy foods, regularly exercise, and manage stress.
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Source: healthylifestylebase
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