Testosterone, a hormone that is mainly produced in the testes and is primarily associated with men (although women also produce testosterone). In fact, testosterone is especially important for men's health because the testosterone level influences attributes that stand for "masculinity": muscle mass, sex drive, reproductive functions and aggressiveness. In addition, testosterone plays an important role in well-being, hair growth and fullness, maintenance of bone density and the production of red blood cells.
Men reach their highest testosterone levels at the beginning of adulthood. Testosterone levels then begin to slowly decline as men reach their 30s. Not only ageing but also drugs such as statins diminish testosterone production. In addition, estrogen-like substances in food, packaging, tap water and environmental pollutants increase estrogen levels in men. “Man boobs", fatigue and little desire for sex are just some of the consequences.
So men have to increase their testosterone levels. But don’t worry: increased testosterone levels do not immediately turn you into an aggressive, muscle-packed alpha male.
Since there is no magical remedy that you can easily take, here you will find ways to increase your testosterone levels in a natural way.
1. Sleep in
There is nothing more natural than a good night’s sleep. A study has shown that sleep deficiency can significantly reduce testosterone levels in healthy young men. How much sleep your body needs depends on several factors. Experts recommend between seven and nine hours a night for adult men.
2. No stress
When stressed, the body releases large amounts of the stress hormone cortisol. Cortisol blocks the effects of testosterone. Being able to relax is easier said than done in hectic everyday life. Meditation, weekly massages or acupuncture can help. A relaxation method for the office: Just sit on the chair. Breath in and out deeply. Close your eyes and imagine that you are positive and relaxed. Try it, it works!
3. Reduce fat
Overweight men often have very low testosterone levels. Studies suggest: the bigger the stomach, the lower the testosterone level. This is because fatty tissue is active and produces hormones. Unfortunately, the wrong ones! In 2012, a study revealed that weight loss can increase testosterone levels by up to 50 per cent. But don’t start starving yourself or going on a crash diet. Reducing calories too drastically can lead to a breakdown of muscle mass. It is far better to: avoid processed foods and white sugar, eat less bread and noodles, and eat more vegetables and proteins from meat, fish or beans and lentils. And of course, do some sport!
4. Train in short sharp bursts
As far as sport is concerned – less (endurance sport) is more. Very long endurance sessions lower the testosterone level. High Intensity Interval Training is much better and helps to lose excess fat too. However, it does not necessarily have to be "HIT". Intensive strength training also increases testosterone levels. For this, it is better to choose a heavier weight with fewer repetitions.
5. Check vitamin D levels
Vitamin D is a steroid hormone that is essential for the healthy development of male sperm cells, metabolism and muscle growth. According to studies, vitamin D in overweight men can increase testosterone levels and metabolism. Nowadays vitamin D deficiency is almost epidemic. A large number of people are already affected. Spending a lot of time in the sun is the BEST way to increase your vitamin D level naturally. Sun rays, the weather, sun creams and the working day, however, can upset these plans. So it means you need to: check vitamin D levels and take vitamin D capsules.
6. Zinc zinc zinc
Zinc is a mineral that is particularly important for the production of testosterone and muscle building. A sufficient zinc intake can increase the testosterone levels in men within just a few weeks. Foods containing a lot of zinc include: Pulses such as beans and lentils, nuts and almonds, lean beef, raw milk cheese.
7. Healthy fat intake
A strictly low-fat diet leads to a decrease in testosterone levels. Mono-unsaturated and polyunsaturated fats, such as those found in avocados and nuts, are also required for the production of testosterone.
8. Reduce sugar intake
A high insulin level leads to a drop in testosterone levels. Therefore, less white sugar, white bread, biscuits, fruit juices, highly processed foods and other foods that sharply raise blood sugar levels should be eaten. This does not mean that you have to go without carbohydrates. Pulses, high-fibre fruits and sweet potatoes, for example, are good sources of carbohydrates that increase blood sugar slowly.
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