The main hormone that is responsible for male sexuality is called Testosterone. It controls many parameters of health, affecting bone density, blood composition, reduction in body fat, resistance to stress, immunity and brain development. Deficiency of testosterone can lead to low sexual desire, infertility, fatigue, irritability, depression, muscle loss and fat gain. Studies in this field have shown that men who have low testosterone levels have an increased risk of developing diabetes, osteoporosis, and cardiovascular problems.
Doctors advise the best ways to increase testosterone levels :
Physical Activity
Exercise is one of the most effective ways to prevent many diseases associated with lifestyle, as well as to increase testosterone. Studies have shown that those people who exercise regularly have high levels of testosterone.
Enjoy Healthy Fats
Contrary to popular belief, not all fats are harmful to the body. Studies have shown that a diet rich in both monounsaturated and saturated fats can increase testosterone levels in men. In addition, by consuming a moderate amount of saturated fat from healthy sources, you reduce the risk of developing cardiovascular diseases.
Beware of Sugar
Another important step is how to increase testosterone levels. The fact is that this hormone is in competition with insulin, which causes problems with diabetes, so it is important not to be too stimulated to maintain health and optimal weight.
Fill the Vitamin Deficiency
Testosterone reacts very strongly to deficiencies in nutrition. Thus, it is important to resort to vitamin therapy. First and foremost, it is important to fill the vitamin D deficiency.
Fill in the shortage of minerals
Zinc helps to increase testosterone levels because it inhibits the process by which the body converts testosterone to estrogen. This important mineral is found in the liver, red meat, mussels, oysters, wheat, sesame, mushrooms, broccoli, peanuts.
Get Enough Sleep
Sleep, or rather its inadequate number – is another enemy of testosterone. The amount of ideal sleep varies from person to person. However, scientists have found that a regular night rest lasting only five hours leads to a 15% drop in testosterone levels.
Avoid Stress
The main stress hormone is cortisol. It is involved in the cleavage of muscle tissue, suppresses the immune system, increases fat deposits and lowers testosterone levels. When cortisol rises, testosterone decreases, so strive to reduce stressful situations in life.
So, if you are wondering how to increase testosterone levels, first concentrate on the right diet, exercise regularly, sleep well, exclude harmful habits, smile and enjoy life.
