Today, the question of increasing testosterone levels has become quite popular, because men tend to experience a reduction in testosterone levels as they get older. This sex hormone is present in men and, in lower amounts, in women. Testosteronerd helps increase muscle mass, body strength, bone density and regulate libido, among other benefits. Therefore, at reduced levels can cause opposite effects such as erectile dysfunction, fatigue, fragile bones, decreased strength and increased body fat, among others.
Performing regular exercises helps increase your testosterone levels. Strength training is ideal for this goal, as long as you do it with intensity. For this form of training, it is highly recommended to increase the weight and reduce the number of repetitions. In addition, consider doing exercises that work several muscles of the body and not one, as with squats.
When you are training with weights, remember to slow down your movements. By doing so, you will turn the session into high intensity training. It is important that you sweat a lot but avoid overtraining. Too much cardiovascular exercise can reduce testosterone levels.
Detoxification of the Liver
The liver plays a vital role in determining testosterone levels. In fact, it has an enzyme that helps to conjugate the 17beta-hydroxyl group of testosterone. This means, basically, that if the liver does not work as it should we can suffer a reduction in the production of testosterone. To detoxify the liver, you can use the Milk Thistle (plant), which is well known for its detoxifying properties. Also, consider adding chelating and coriander substances, which are known for their ability to eliminate toxic substances from the body.
Avoid Stress and Relax
Another recommendation is to avoid issues that raise stress levels as these trigger an increase in the production of cortisol, which is the stress hormone. Both cortisol and testosterone are often compared to the movement of a scale, because when the levels of one hormone increase, those of the other decrease.
Eat Healthy Fats
In this case, healthy refers to the “good” and unsaturated saturated fats, since they play an important role in the production of testosterone and improve overall health. Some of these fats are found in avocados, in olive oil, in coconut oil and in nuts, such as nuts and almonds. Saturated fats found in animal products (egg yolks, dairy and meat) help to avoid the risk of heart disease.
Minerals, Vitamins and Herbs
Vitamin D is becoming one of the most sought after vitamins, mainly due to its testosterone boosting properties. It can be obtained from direct sunlight in the morning, staying at least 15 to 30 minutes. You can also consult your doctor about vitamin D supplements. On the other hand, it is said that vitamins A, C and E also increase testosterone levels.
Regarding minerals, we can say that it has been proven that zinc deficiency (moderate to mild) is also related to the reduction of testosterone levels. To obtain this mineral, talk to your doctor about possible supplements. Finally, you can use herbs such as Ginkgo biloba and ashwagandha, just to mention a few.
Working long hours is not only exhausting, but also counterproductive when it comes to testosterone production. According to a study found in the Journal of the American Medical Association, sleeping five hours a night for a week caused a decrease in testosterone levels of 10% to 15% in young men. Other studies suggest that adding an extra hour of sleep can result in an average 15% increase in testosterone. As such, experts recommend 7-10 hours of sleep for optimum health and testosterone levels.