Men's testosterone and male hormone build-up have got a bad reputation recently, as most people associate it with things that are considered as bad as aggressive nature, steroids, anger, violence, and some men have a rise in levels of testosterone naturally, which helps Muscle growth, roughness of voice and all male qualities.
But some men suffer from low testosterone, exposing them to symptoms ranging from emotional problems such as irritability, depression, and distrust to physical problems such as difficulty falling asleep, low energy, loss of strength, increased fat storage, and perhaps worst of all loss of sex drive, All these symptoms disappear once you reach normal levels of testosterone.
You should know that testosterone levels naturally decrease after the age of 27 years, and decrease more rapidly after the age of 35 so if you are over the age of 35, and you need special attention to increase your male hormones you should follow the natural methods in this article .
Increased male hormone
Here are the natural methods that help increase the male hormone in men
Testosterone:
Testosterone is a natural hormone that plays a vital role in both men and women, a predominant male hormone where it plays an important role in improving the number of traits in men including:
Muscle Building
Increase energy levels
Improve perception
Reduce the risk of osteoporosis
Increase libido
Control insulin
On the other hand, if testosterone levels are low, they cause many problems and symptoms such as:
trustless
Depression
Frenzy
Difficulty sleeping
Low energy levels
Loss of desire to have sex
Increase fat storage
How do you know you are experiencing a decrease in testosterone:
This can be seen through tests performed by the doctor and by informing the doctor of the symptoms of testosterone.
Normal levels of testosterone in men are between 230-1000 ng / dl and can be considered low if (less than 350 ng / dl) in this case you need to increase the concentration of this hormone through some of the ways that we will recognize them together This article.
1) Obtain a slim body and be careful to maintain this body, because more body fat causes a defect in hormones, and there is a lot of research done in this field with many studies showing that high fat leads to lower levels of testosterone.
2) Get 7-8 hours of sleep every night and try taking a nap during the day because getting enough sleep has a strong correlation with testosterone levels and this should be the top priority if you are serious about correcting them.
In fact, a study published at the University of Chicago showed that men who sleep 5 hours or less have a reduction in testosterone levels of 10-15 percent. So your goal should be to get at least 6 hours every night of sleep, but 7-8 hours will be optimal.
3) Make sure you get enough healthy fats such as coconut oil, raw olive oil, nuts, avocados, fish oil and fat-free animal meat. This ensures that you have adequate levels of cholesterol to produce testosterone, where there is a strong relationship between consumption High diet in healthy fats and production of testosterone.
4) Limit alcohol intake (especially beer), because alcohol consumption has a negative effect on testosterone levels.
It is true that short-term alcohol consumption may not affect the levels of testosterone much, but it is best to try to minimize it as much as possible.
5) Reduce exposure to environmental estrogen, as the zenostrogen is a chemical similar to the effect of estrogen in the body, and when exposed to many of this chemical, it can significantly reduce the levels of testosterone.
The scary thing is that zinostrogen is present everywhere - in plastic, toothpaste, in foods, shopping bags, cleaning products, and even in water. Try to limit exposure to this article as much as possible.
6) Get high protein and medium carbohydrates such as eggs or meat, along with some green vegetables, avocados and nuts, and most people who eat high protein breakfast will get an increase in energy, satiety (fullness feeling) .
7) Control the amounts of carbohydrates that are taken because carbohydrate meals lead to a temporary decrease in levels of testosterone. While this decline is only a temporary decline, however, if you eat 3-4 servings daily of carbohydrates, this leads to lower testosterone levels in general.
In order to control the intake of carbohydrates all you have to do is eat starchy carbohydrates after exercise in 2-3 hours, which ensures that the body is in balance with insulin, which leads to make levels of testosterone better.
8) Eat plenty of vegetables, especially broccoli, cauliflower, cabbage, and vegetables that contain indoles that work to remove bad estrogen from the body.
In general, vegetables help to support alkalinity, reduce inflammation (such as turnip, spinach and blueberries), and help to promote public health which greatly improves the levels of testosterone.
9) Maintain exercise for 45 minutes a day which helps maintain cortisol levels significantly lowerWhich increases the testosterone in the body.
10) Distance from stress as much as possible leads to reduced cortisol hormone, which leads to a significant increase in testosterone. Take care to keep away from any things that lead to tension and stress that increase the hormones of tension in the body leading to malfunction in the hormones of masculinity.
11) Taking care of regular sex, which leads to increased male hormones and testosterone and sex often lead to an increase in confidence and reduce stress and nervous tension.
12) Maintain fitness such as speed racing, intense exercises, and cardio exercises where it has been shown that exercise has a positive effect on testosterone levels according to a study in the British Journal of Sports Medicine.
13) Reduce calorie intake during the day more than you need (ie, more than 20% of the needs are reduced) and try to lose fat and a low calorie diet leads to lower levels of testosterone and improve the levels of the body hormones completely.
Materials that improve the levels of testosterone:
DHEA - DHEA is a very effective natural hormone to increase testosterone levels, especially in older people (40 years and over) and this is because the levels of DHEA decrease naturally with age. Effective dose of DHEA is between 25-200 mg / day.
Magnesium:
It certainly helps to improve testosterone levels significantly especially if you are deficient in magnesium.
Zinc:
The decrease in zinc levels can certainly lead to lower levels of testosterone and is considered to be the most important mineral to improve the balance of hormones in the body in general.
In fact, there is research showing that zinc deficiency can lead to a 50% reduction in testosterone, and zinc deficiency can be easily checked by blood tests. When testing for testosterone levels, it is better to perform tests for levels of vitamin D, zinc, Magnesium at the same time.
fish oil :
Eating healthy fats plays an important role in the production of testosterone, and fish oil is the main source of healthy fats.
Effective dose of fish oil is about 2-3 grams per day.
Vitamin D:
Vitamin D is a nutrient that plays an important role in reducing the chances of the same testosterone from the body, and our bodies must get plenty of vitamin D from exposure to the sun.
All of the above methods help you increase the production of male and testosterone hormones in the body, which helps to restore activity and vitality, reduce tension and nervousness, improve sexual life and build muscle properly.
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