5 safe methods to increase testosterone levels
Testosterone is the main male sex hormone. Masculinity, muscle strength, clarity and sharpness of mind, self-confidence - all of that is a responsibility of testosterone. The level of testosterone in the male body decreases with age. But there is no reason to despair. After all, there are simple, and most importantly safe methods to increase your testosterone levels.
Here are the signs that may indicate possible decrease in testosterone levels:
- Decrease or complete loss of sexual desire
- Erection problems start to occur
- Ejaculate volume reduction
- The fat mass of the body increases, and the muscle mass decreases
- Hair loss
- Frequent mood swings
- Irritability and apathy occur
- It turns to be challenging to focus and make a decision
- Signs of fatigue
- Bones become more fragile (osteoporosis)
- Reduced stamina
- Decreased sleep quality
If any symptoms indicate low levels of testosterone in the body and an urge to increase it, then there are 5 tips just for that:
1. Fix your sleep schedule and get quality sleep
Endocrine system gets activated in sleep. The genital glands receive a signal from the central nervous system that they need to produce more testosterone. The peak of its production happens early in the morning. In the evening, it gradually falls.
The results of scientific research have proven the importance of decent sleep for men's health. So, in one of studies conducted, it was found that men who slept for 4 hours, had their level of testosterone in the range of 200-300 conventional units. While for men who spend 8 hours sleeping, it was 500-700 units. Another study confirms these numbers: men who slept for 4 hours were found to have 60% less testosterone in their blood, in contrast to subjects who slept for 8 hours.
2. Give up sex and masturbation for a week
Right after ejaculation, the amount of testosterone in the male body decreases significantly. However, not for very long. Within a few hours, its levels return to normal. Thus, too frequent sexual contact has a negative impact on the level of the male hormone. Research confirms the fact that on the third day of sexual abstinence, testosterone increases by 1.5-2 times, and on the 7th day its concentration reaches its maximum values. But after that, the level of testosterone begins to decrease again. So, there is no point in to keep yourself sexually starved for more than a week.
3. Diversify your menu
Testosterone production is influenced by mineral elements such as magnesium, zinc, selenium, phosphorus, and vitamin D. Therefore, it is advisable to include foods that are rich in these elements in your diet: oily fish, avocado, nuts, dark chocolate, dairy, eggs, bananas and olive oil.
4. Eat less sugar
The fact that testosterone levels are dependent on sugar consumption was confirmed in a study in which scientists first measured the level of testosterone in male participants, then gave them a glass of sugary water to drink, and again measured the level of the hormone. As a result, after drinking sweet water, the amount of testosterone was decreased by almost a third.
5. Be active
Almost any kind of physical activity has a beneficial effect on the level of testosterone, especially if you add to it Kegel exercises and other exercises designed to maintain and improve sexual health. But do not exhaust yourself with long, intense workouts or runs. It may have a negative impact on virility. As in the case of the fastest marathon runner, Ryan Hall, who has recently retired from the sport due to chronic fatigue and decreased testosterone levels. And the reason for this was constant training without proper rest. The best option to increase testosterone will be high-intensity interval training. They will help train your heart as well as increase the level of the main male hormone. And it will not take much time to complete the workout.
As you can see, it is no secret how to maintain normal testosterone levels. It's all rather simple: follow a balanced diet, get enough sleep, practice weekly abstinence from time to time, and do interval training. By the way, a decrease in testosterone may indicate the presence of some other serious diseases. Therefore, if you find any signs of a problem, you should immediately consult a doctor.
