Testosterone is a hormone. These hormones increase male sexuality(sex power). Testosterone is made by the testicles (the sperm forming an organ of the reproductive system) in males and ovaries in females. Both these organs function under the influence of pituitary hormones.
Testosterone is very important for the body. It plays an important role in getting hair on the face of men, making the voice heavier, increasing muscles, etc. Numerous studies have shown that this hormone is known for physical strength, brain-boosting, bone growth, cholesterol level balancing, aphrodisiac, erectile function, reducing stored fat, mood improvement, and body sensitivity to the hormone insulin. Also helps in improving.
Testosterone levels in men begin to decline after the age of 40–42, whereas in women this hormone begins to decrease after menopause (the menstrual cycle is discontinued). Testosterone also helps to improve sexual desire, bone health, mood and health in women. If the testosterone level decreases, treatment should be taken on the advice of the doctor.
Learn in this article how the production of testosterone can be improved in the body.
weight loss increase testosterone level
There is a great correlation between weight and hormonal imbalance. Low levels of testosterone increase body fat which in turn leads to hormone imbalance by increasing testosterone changes in estrogen.
You can increase testosterone levels naturally by losing your obesity. The best way to do this is to reduce at least 1 to 3 pounds of fat from your body per week. If you think that not eating will reduce the fat from your body, then not eating also stops the formation of testosterone in the body. Therefore, you can balance your weight only through a balanced diet and regular exercise.
Read More: How to lose weight
Exercise increase testosterone level
Regular exercise helps to increase testosterone in men with low testosterone levels, it increases energy and tolerance and helps in getting better sleep. In addition, it reduces the possibility of excess weight gain, thereby increasing the amount of testosterone.
Exercise such as weight lifting is best for increasing testosterone levels. Lift heavy weights a little for best results. Do weight lifting workouts such as squats, deadlifts, bench press, and shoulder presses. For this, you should do weight lifting exercises for 45 minutes 4 or 5 times a week.
High-intensity interval training is another type of exercise that can actively boost testosterone levels naturally. This includes a small, easy recovery exercise followed by a small but very intensive exercise. For example, you can do such exercises in a treadmill, elliptical trainer, or swimming pool.
You can do cardio exercise-like exercises for some time of the week like running, swimming, or other aerobic exercises. Do not do too much because it can lower your testosterone levels.
Allow time for the body to recover in between exercises, otherwise, your exercise regime may have a negative effect on your increased testosterone levels. Talk to your trainer to find out the proper way to practice.
Sleep increases testosterone levels.
According to a 2011 study published in The Journal of the American Medical Association, sleep deprivation lowers the testosterone levels of a healthy young man.
The study found that men who slept less than 5 hours a night a week. They had lower testosterone levels of 10 to 15% than those who took total sleep.
In addition to decreased testosterone production, sleep deprivation increases cortisol levels (stress hormones) and high levels of cortisol also affect testosterone levels.
According to The National Sleep Foundation, usually adult men must sleep 7 to 9 hours per night.
To maintain your sleep, turn off the computer, mobile, etc. an hour before going to bed, do not consume caffeinated drinks in the late evening, do a little meditation before going to bed, take a warm bath before bed and Ensure bedtime. Talk to your doctor if you are having problems getting sound sleep on a regular basis.
Reduce stress increase testosterone level
High stress decreases testosterone levels. It also affects your sleep which in turn affects your testosterone levels. In addition, the stress hormone cortisol increases your abdominal fat and overweight lowers testosterone levels.
If stress is the cause of your low testosterone level then there are some ways to make it sleep –
- Do intensive breathing exercises to relieve stress.
- Meditate and do yoga daily for 20 minutes.
- Give time to music, art, or other hobbies that you enjoy.
Avoid stressful causes.
- Organize your daily activities to manage time properly.
- Keep a positive and genuine attitude.
- Spent time with his family.
- If you cannot manage your stress, talk to a consultant about the cause, or manage stress.
Healthy fat is medicine to increase testosterone
Like vitamins and other minerals, our body needs healthy fats for good functioning. A study published in The Journal of Steroid Biochemistry found that testosterone begins to decrease if the energy in the form of fat in a diet is less than 40 percent.
Omega-3s are healthy fats that help increase testosterone levels, for this you should eat nuts, avocados, almond oil, fish, poultry, olives, and olive oil, which contain omega-3 fats. Monosaturated fat has a direct effect on your testosterone levels, for which you can consume peanut butter, peanuts, canola oil, and palm oil.
Vitamin D increase testosterone level
Peoples with low testosterone often have a vitamin-D deficiency. It is technically a hormone but it is really very important. People who take vitamin D supplements regularly have a really high testosterone level. A 2011 study by Hormone and Metabolic Research found that people who were more obese experienced a rise in their testosterone levels after receiving vitamin D each year by joining a weight loss program.
Regular sun exposure is the best way to optimize vitamin D levels. For this, you can sunbathe for 10 to 15 minutes every morning. This facilitates the process of vitamin D production.
In addition, eat foods rich in vitamin D such as fatty fish, fortified milk, fortified cereals, cheese, and eggs. You can also take a V-D supplement to increase your testosterone level naturally.
zinc increase in testosterone level
If you use a zinc supplement, take a dose of less than 40 mg a day, which is the upper limit for adults to consume.
According to the dietary guidelines of The National Institutes of Health (NIH), an adult person should consume 11 mg every day. Always consult a doctor before taking a supplement. Consuming excessive amounts of zinc can interfere with your body’s ability to absorb other minerals, especially copper.
Increase testosterone except for alcohol
An article published in the National Institute on Alcohol Abuse and Alcoholism reviewed research on the effect of alcohol on the part of the endocrine system involved in male reproduction. This review concluded that excessive alcohol intake has a direct effect on major hormones, including testosterone.
Men should drink no more than 3 to 4 units per day to maintain healthy testosterone counts. 1 unit means 25 ml, in addition, men should not consume alcohol for at least two days every week.