Testosterone is a steroid hormone that primarily comes from a person’s testicles. Women also have testosterone, but they are found in very small quantities. This hormone helps in enhancing male sexual power. Testosterone is important for maintaining the muscles, maintaining adequate levels of red blood cells and for sexual function. With age, after 30 years of age, the amount of testosterone in the body starts decreasing.
There may be several reasons for low levels of testosterone such as injury infections, diabetes, chronic liver disease, kidney disease, chemotherapy or radiation treatment, genetic abnormality, high amounts of iron, phlegm-related disease, swelling disorders, which are called pituitary glands. Affects, stress, alcoholism, obesity, the effect of some medicines and the lack of nutrients in the body.
The decrease in testosterone levels can affect both the quality and health of your life. Due to its deficiency, problems like fatigue, stiffness in the penis, depression, insomnia, poor concentration, the decrease in bone density and an increase in body fat. Men can get blood tests to know the level of their testosterone. If your testosterone levels are low and you experience these symptoms, do not worry. By changing lifestyle and diet, you can naturally increase the level of your testosterone. So let’s know how to increase the level of testosterone: –
Home Remedies to Boost Testosterone Naturally
There is a strong correlation between weight and hormonal imbalance. Enhances low levels of fat in the body of testosterone, which cause increased hormone imbalances changes testosterone into estrogen alternately.
Diabetes suffers from 40 percent obesity, a study found that 45 or older in 2010, published in the Medical Journal I was not whom diabetes and men who have diabetes suffer from 50 percent obesity include testosterone levels were lower than normal volume.
You can increase the levels of testosterone by reducing your obesity. The best way to do this is to reduce your fat by at least 1 to 3 pounds per week. If not eating that you think will reduce fat from your body do not want to eat the body of testosterone stops. Therefore, you can balance your weight only through a balanced diet and regular exercise.
Regular exercise helps in increasing testosterone in men with low testosterone levels, it enhances energy and tolerance and helps in better sleeping. Apart from this, it reduces the chance of overweight, which increases the amount of testosterone. Exercise like weight lifting is best for increasing the level of testosterone. Take heavyweight for a good result at a little while. Press the weightlifting practice such as bench presses, squats, deadlifts and shoulder. For this, you should do weight lifting exercises for 4 or 5 times 30 minutes a week. (Read more – Why weightlifting is beneficial for your health)
High-intensity interval training is another type of exercise which can actively increase the levels of testosterone. In this, after exercising with a small amount of intensity, there is a little easier recovery practice. For example, you can do this type of exercise on the treadmill, elliptical trainer or swimming pool. You can exercise like cardio for some time in the week, such as running, swimming or other aerobic exercises. Do not do too much as it can reduce the level of your testosterone.
Allow time to recover the body in between the workouts, otherwise, your exercise regime may have a negative effect on your testosterone level. Talk to your trainer to learn the proper methods of exercising.
According to a 2011 study published in The Journal of the American Medical Association, a decrease in sleep reduces the testosterone level of a healthy young man. The study found that men who slept less than 5 hours a night in one week. They had lower levels of testosterone than 10 to 15% compared to those who took full sleep. In addition to the decrease in testosterone production, sleep reduction increases the amount of cortisol (stress hormone) and affects the level of cortisol testosterone in high levels. According to The National Sleep Foundation, adult males must normally sleep for 7 to 9 hours per night.
Turn off the computer, mobile etc. one hour before going to bed to keep your sleep well, do not consume the caffeinated drink in the late evening, do some meditation before going to bed, take a bath with warm water before sleeping and Be sure to sleep time. If you are having trouble sleeping on a regular basis, talk to your doctor.
High stress reduces testosterone levels. It also affects your sleep, which in turn affects your testosterone levels. In addition, stress hormone cortisol increases the fat in your stomach, and more weight reduces testosterone levels.
Like Vitamins and Other Minerals, our body needs healthy fats for good functioning. A study published in The Journal of Steroid Biochemistry found that if a diet is less than 40 percent in the form of fat, then testosterone deficiency starts decreasing.
Omega-3 is a healthy fat that helps increase the level of testosterone, for that you eat nuts, avocados, almond oil, fish, egg, olive oil, and olive oil, where omega-3 fats are found. Monoschaturated fat has a direct impact on your testosterone level, for this, you can consume peanut, peanut butter, palm oil, and canola oil.
People with low testosterone often lack vitamin D. A 2011 study of hormone and metabolic research found that people were more fat, they experienced increased levels of their testosterone after getting vitamin D for the whole year by joining the weight loss program. Regular sun exposure is the best way to optimize the level of vitamin D. For this, you can use sunlight for 10 to 15 minutes every day. This vitamin D facilitates the production process.
Apart from this, eat foods rich in Vitamin D such as fatty fish, fortified milk, fortified grains, cottage cheese, and eggs. You can also take vitamin D supplements to increase your testosterone level. Consult your doctor before taking the supplement.
Zinc is a very important mineral for testosterone production. Zinc deficiency can cause a reduction in testosterone levels. The best way to increase the quantity of zinc is to include foods like milk, cheese, beans, nuts and curd, red meat, and fish in their diet. If you use the supplement of the zinc, take a dose of less than 40 mg of the day which is the upper limit for consumption in adults.
According to the dietary guidelines of the National Institute of Health (NIH), an adult person should consume 11 mg each day. Always consult a doctor before taking a supplement. Consumption of zinc in excess quantities can interfere with the ability to absorb other minerals, especially copper in your body.
Today, in this article, we have told you to increase the testosterone if you have something to know about it, then you can ask by commenting in the comment box below.