Testosterone is an important hormone for men. Here are some steps to increase testosterone levels in the body naturally.
Testosterone is the main hormone in men, although, in women, there is also a small amount of the hormone testosterone. This hormone is produced by male testes and female ovaries.
Testosterone levels can fluctuate with age. Optimal T-levels are important for maintaining health, reducing the risk of various diseases to physical function. Then, is there a way to increase t-levels naturally?
How to Increase Testosterone Naturally
Testosterone is a hormone that is very important for men. Apart from being responsible for physical function, testosterone also plays an important role in keeping muscles and bones strong. Not only that, this hormone even has an important role in forming certain habits carried out by men.
In order for adequate testosterone levels, do the following ways to increase testosterone naturally:
Besides being effective in preventing various diseases, exercise is also a way to increase the male hormone testosterone. According to research published in the European Journal of Applied Physiology, it is stated that regular exercise can help increase testosterone levels, including in the elderly.
In the journal, it was reported that lifting weights is one of the sports options that can increase the hormone testosterone.
Eat Protein, Fat, and Carbohydrates
The food you eat will affect the formation of hormones in the body, including the hormone testosterone. Therefore, it is important to pay attention to diet and calorie intake.
According to a study published in the International Journal of Sports Physiology and Performance, overeating or having an extreme diet can affect testosterone levels.
One of the efforts to optimize the formation of the hormone testosterone is to consume protein, good fats, and carbohydrates in a balanced manner.
The next way to increase testosterone naturally is to avoid stress. Research in the journal Psychiatry Investigation in 2016 reports that chronic stress can cause various health problems. Stress can increase testosterone levels of the hormone cortisol and reduce levels of the hormone testosterone. Cenforce 150 and Fildena 150 to solve men’s problems.
The study, which was conducted on 58 male and female medical students, examined the impact of stress on t-levels. As a result, students who are under stress experience a decrease in T-levels.
Research published in the Journal of Hormone and Metabolic Research states that taking supplements containing vitamin D can improve vitamin D deficiency in the body and increase levels of the hormone testosterone.
You can also get vitamin D naturally from exposure to sunlight for 15 minutes each day. In addition, eating food rich in vitamin D, such as fatty fish (salmon and mackerel), milk, and fortified cereal products, can also meet your vitamin D needs.
Maintain Ideal Body Weight
Men who are overweight or obese tend to have lower levels of the hormone testosterone. Research in the journal Clinical Endocrinology reports, obese men between the ages of 14-20 years have testosterone levels 50% lower than men who have normal body weight.
Therefore, maintaining an ideal body weight can be one way to increase testosterone that you should try naturally.
Lack of rest can affect hormone levels in the body, including the hormone testosterone. The United States reported that men who lack sleep experience decreased levels of the hormone testosterone.
As a result, when the participants were examined, their testosterone levels decreased drastically after sleeping for 5 hours in 11 days. For that, try to get enough sleep for at least 7-8 hours per day.
As we get older, lower levels of the hormone testosterone can occur. To fix this, you can try several ways to increase the hormone testosterone naturally above.
Get to know andropause, menopause in men.
The decrease in testosterone levels is slower. This means that a man with a healthy and fit body still has the possibility to produce sperm even though he is 80 years old. This problem is a decrease in androgen hormone (testosterone) in older men that often occurs.
The symptoms of andropause include:
Changes in physical function
Changes in sleep patterns
Decreased testosterone can cause sleep disorders, such as insomnia and drowsiness.
Low testosterone levels can lead to a lack of motivation or self-confidence. This makes a man more likely to feel sad, depressed, or have difficulty remembering or concentrating on something.