How to Increase Testosterone Naturally
The reasons that you are interested in increasing testosterone levels may be different. Perhaps you want to increase your libido, get any serious results in sports training, for example, gain muscle, or maybe you want to strengthen your immune system.
It is known that a testosterone deficiency in men, of this important male hormone leads to the fact that men become more susceptible to heart disease and diabetes. In any case, this article will be helpful in some way to everyone.
How do you know that you have low testosterone?
The first reason - it's rapid fatigability, constant fatigue, and irritability. The second - lack of response of the body to exercise, which may be expressed in the fall sports results. Or the most common reason - lack of sexual desire, low libido or impotence. Here is a list of the most common symptoms:
fatigue and lack of energy
unusual and sudden hot flashes
depression and frequent mood swings
Ways to Naturally Increase Testosterone Levels
You can naturally increase your own testosterone levels. Start from the beginning with a review of all major ways. And in first place on this list should be your food.
Increase your intake of zinc. This is the main trace element for the production of testosterone and also zinc prevents the conversion of it into estrogen. Foods with high in zinc -- nuts and seeds, whole grains, brown rice, green leafy vegetables, fresh milk.
Eat more healthy fats. They are mostly found in nuts and seeds, as well as avocados, olives, in unrefined vegetable oil, etc. But do not eat these products in large quantities, it is enough that the fat in your diet has held 20% of the total calorie intake.
Eat foods rich in vitamin A, C and E. In addition to zinc, they are also required to increase testosterone levels. So eat more cereals, whole grains, fruits and vegetables.
Vitamin C. Its consumption per day should be 1000-1500 mg. The main source of vitamin C are citrus fruits (oranges, lemons), berries (strawberries, currants, blueberries, cherries) and sauerkraut.
Get rid of excess estrogen in the diet. This female hormone makes you more feminine, and thus more fully and weaker. Therefore, your diet should be rich in raw cruciferous vegetables (broccoli, cauliflower and cabbage), because they contain a substance that helps the body get rid of excess estrogen. Other useful in this regard vegetables - radishes, greens, turnips, brussel sprouts. Also good to eat more foods with fiber to cleanse the intestines of toxins that cause excess estrogen in the body. It is very useful in this regard, red grape.
Limit the use of akogol and grapefruit. Do not abuse alcohol as alcohol load your liver and affects the hormonal balance. However a moderate consumption of red dry wine grape inhibits the enzyme aromatase, which converts testosterone to estrogen. And the worst alcoholic beverage - beer . This is the real enemy number one for men , as any beer contains phytoestrogens , and in large quantities. Moderately eat grapefruit because they also slow down the function of the liver for disposal of estrogen.
Good Night Sleep
Sleep should be at least 6-8 hours a day. Studies have shown that men who are not enough sleep, had lower levels of testosterone than those who slept 6-8 hours a day. It was also found that the main male hormone, drops by as much as 40 percent, with lack of sleep.
You should always be determined to win. Set a goal and objectives to be achieved and achieve them. The successful execution of any tasks a positive effect on testosterone levels.
But the stress is very bad. During stress, the body produces the hormone cortisol, which blocks the production of testosterone. So control your mental state, and try to always be in a good mood.
Thanks to any physical training the body produces a lot of testosterone, especially in men. But the most useful exercises to raise his level of this a barbell exercises - squats, bench press, pull the bar in the slope, pull-ups, push-ups and abdominal exercises. Try to use heavy weights that allow you to do only 3-5 reps in one approach. And do at least 5-8 of these approaches for training on one exercise. Weight Training in this regard are just wonderful. Engage in 2-3 times a week and do not forget about aerobics 3-4 times a week to burn fat.
But do not overtrain and. If you feel that you need to rest instead of training, it is best to relax and do not load the body.
Abstinence strongly inhibits the production of testosterone and promotes the appearance of congestive processes in your reproductive system. This not only affects the hormonal balance, but can also cause impotence. What could be worse for a man? Therefore, regular sex life is also necessary as the air during breathing.