As you know, the main sex hormone in men is testosterone. It plays a very important role in sperm production, is responsible for bone and muscle tissue, the amount of hair on the body, and, of course, for libido. In a word, the quality of many processes in the male body depends on its level.
We will tell you how to increase testosterone in men in natural ways – from diet to lifestyle. Read and remember.
By the way, even though testosterone is considered to be exclusively a male hormone, women also have it, but it’s 10-20 times less. For reference: estrogen is the main female hormone, but this is not about them.
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Here are eight main ways to increase the level of testosterone in the body naturally and the reasons why its content in the body is reduced.
Signs of low blood testosterone
To understand whether you need to make efforts to increase the level of the main male hormone, it is worth analyzing whether you suffer from any ailments caused by its lack.
Here are a few negative manifestations of low testosterone:
- depression;
- decreased libido, impotence;
- problems with excess weight;
- body hair loss;
- breast growth;
- loss of muscle mass;
- problems with memory and concentration.
Keep in mind that these symptoms are symptoms of many other diseases. To know exactly your testosterone level, you need to take tests.
Possible causes of a decrease in the level of male hormone in the body
Testosterone is a man’s blood that can be reduced for many reasons, but basically, it can be classified into two groups. The first includes cases of diseases of the organs of the endocrine system and the second – numerous external factors – from lifestyle to quality of nutrition.
Here are some of them:
- passive lifestyle;
- malnutrition;
- alcohol abuse ;
- frequent stresses;
- lack of healthy sleep;
- consequences of drug treatment;
- poor ecology and the effects of harmful substances on the human body;
- and many others.
As you might have guessed, testosterone levels can be increased by getting rid of or minimizing the harm from all of the above reasons for its lack, but here it is not so simple.
Now we will tell you what exactly needs to be done so that problems with the normal functioning of the male body do not arise.
1. Nutrition
A healthy diet is at the forefront of all ways to increase testosterone in a man naturally. The fact is that for the production of the male hormone, the body needs specific nutrients, without which this process is quite difficult to start.
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First of all, it is magnesium, zinc, saturated fats, iron, potassium, and other useful substances.
By the way, once we talked about specific products that have beneficial effects on potency, libido, and testosterone production. A complete list of them can be found in this and this material.
But if you need advice here and now, here are the main products that contain a lot of everything useful for your body:
- avocado;
- broccoli;
- celery;
- olive oil;
- ginger;
- oatmeal;
- bananas
- pumpkin seeds ;
- fish;
- chili;
- legumes;
- beef;
- and many other products.
2. Sports
To significantly increase testosterone levels, do not forget about regular physical activity, which activates numerous processes in your body, and prevents you from becoming numb.
Everything will be useful here – from ordinary walks in the fresh air to serious strength exercises – it all depends on your level of training. Also, remember that the load should be complex, that is, you should not just swing your legs.
Best of all, sign up at the gym and visit it at least twice a week, but if this option is not for you, try to do push-ups in the mornings, look at the horizontal bar from time to time and arrange systematic runs in the park.
However, do not overload yourself with physical activity, especially in the initial stages. If you overdo it, you can bring yourself to the opposite of the desired effect – a decrease in testosterone levels.
3. Sleep
The quality and duration of sleep directly affect the production of testosterone in the body of a mature man. Depending on what goals you want to achieve, you have two options for the development of events.
First, sleep less than five hours a day and your testosterone level will drop by 15% in a week
Second – sleep at least eight hours a day, forget about energy drinks in the evening, and take a warm bath before bedtime and your testosterone level will be normal.
While we have not gone too far, I would like to note that despite the usefulness of all the tips listed in our material, if you have serious problems with testosterone, you should first turn to an endocrinologist. However, if you think that nothing serious is happening to your body, you move on.
4. Stress
No matter how sentimental it may sound, for your testosterone level not to decline rapidly, you need to calm down and take a positive look at the things and events surrounding you.
Such a philosophical approach also takes place, because stress directly affects the release of cortisol, a hormone that blocks the effect of testosterone. The more it is, the less the main male hormone.
Therefore, try to prevent stressful situations, especially if they are systematic. For example, quit your unloved job, where you have to confront your bosses every day. Often take a hot bath, which is considered a very effective way to deal with stress.
If you want to advance in achieving nirvana and gaining Zen, try to engage in meditative practices. This should help you tidy up your thoughts and state of mind.
5. Environment
Nowadays, environmental problems are especially acute, therefore, firstly, you should not aggravate this situation at the local level ( mindlessly buy plastic bags, scatter garbage, waste resources irrationally), and secondly, try to protect yourself from the harmful effects of all kinds of pollution ( air, water, etc.).
The fact is that in some synthetic substances, the environment, low-quality food products, and household items, xenoestrogens are contained – chemical elements that bring the entire hormonal system of a person into imbalance.
They function like estrogens (lead to the feminization of the male body), but they are not at all. In short, they interfere with the healthy production of testosterone.
You can protect yourself from xenoestrogens if you:
- less warm food in plastic containers;
- breathe less gasoline and pesticides;
- eat organic foods more (without harmful preservatives, similar additives, etc.).
Summarizing the above, if you want your testosterone level to increase noticeably, move to live in a forest that is located far from the polluted cities. There you will not only feel alone with nature but also improve your health.
6. The sun
Yes, it’s the sun’s rays that will help you replenish your testosterone levels to the required levels because they are a reliable source of vitamin D. This does not mean that now you need to book a ticket to some exotic country and lie there on the beach until your skin will turn black. This, by the way, is already harmful how to increasing testosterone.
It is enough just to appear from time to time in the sun, and not sit all day indoors.
However, if this is quite difficult for you, you can try to start taking vitamin D in the form of capsules, tablets, drinks, and other edible things containing this element. But before you start, you should consult your doctor. Perhaps you are all right with its content in the body.
7. Healthy sex life
Naturally, we could not miss this point, which no less than the others plays an important role in the production of the male hormone.
It is worth noting that too frequent lovemaking negatively affects the production of testosterone, as well as too long abstinence from sexual intercourse. By the way, you can read all about abstinence in this material. It also has a lot of useful things about men’s health.
By the way, even simple communication with the opposite sex can beneficially affect the production of the male hormone. It’s not even necessary to flirt.
8. Sobriety
Well, and finally, I would like to advise you to be wise to drink, because its excessive consumption can not only adversely affect the production of testosterone, but also in general harm your physical and psychological state.
Would you like to read more about how to increase testosterone-related articles? If so, we invite you to take a look at our other tech topics before you leave!
