In the male and female body, there are male hormones, called androgens, although in women in insignificant numbers. The main androgen in men is testosterone that is the key to male energy, strength and also mood and well-being. For women, the main female sex hormone is estrogen, which is responsible for the proper development and maintenance of the female body.
Testosterone as the primary male sex hormone has various functions, as keeping mass, strengthening bones and the strength of the muscles in guys. It’s also in charge of developing male features that are specified within the body of the men. For example, high sex drive and potency, the fat distribution within the body, development of muscles and creation of sperm and growing.
However, after the age of 30, testosterone levels in men are gradually decreasing by about 1% per year. This is a natural physiological process. The rate of decline depends on factors such as stress, bad habits in eating, obesity, and an unhealthy lifestyle.
But there is also good news. Men can increase testosterone levels naturally and safely by eating healthy foods and regularly engaged in physical training and simply be adhering to a healthy lifestyle.
The Proven Ways to Increasing Testosterone in Men
Getting Rid of Excess Weight
Studies conducted by specialists showed that in the blood of men who are overweight, free testosterone is much lower than normal. This factor is completely explained by the fact that fatty tissue is able to independently produce estrogens – female sex hormones, which are enemies of testosterone. In addition, its own testosterone when interacting with the fat tissue is also converted into estrogen.
How to increase the level of testosterone in men who are overweight? There is only one way out. It consists of getting rid of a heavy burden. However, a very strict low-calorie diet can lead to the opposite result. To lose weight and accordingly cause the body to produce the required amount of male sex hormones should be excluded from the diet the processed sugar and fructose in particular.
All food consumed must consist of foods rich in proteins and vitamins. It is also better to use complex carbohydrates than flour products, including pasta. Useful carbohydrates include cereals, honey, and fruits.
It is very important to adhere to a certain diet, avoiding overeating and eating right before bed.
Eat Healthy Fats
Eat a diet that contains the optimum amount of monounsaturated and saturated fats. As stated products with higher levels of monounsaturated and saturated fats successfully increase testosterone levels. Here are some foods that contain monounsaturated fats: olive and olive oil, nuts, almonds, avocados, peanut butter. Foods containing saturated fats, red meat, coconuts and coconut oil, egg yolks, cheese, dark chocolate. Proper diet is about 50-70 percent of healthy fats. However, most of these products must be consumed in a moderate amount, since they can raise cholesterol levels in the body.
Increase the Intake of Zinc
Zinc is a mineral that is very important and necessary for the production of testosterone. The researchers found that when zinc levels are increased, and accordingly increases the level of testosterone. Many adults suffer from insufficient levels of zinc. It is estimated that 45% of adult men use less zinc than the body needs. However, this problem can be easily remedied, as there are certain foods that contain the necessary amount of zinc: kefir, yogurt, beans, raw cheese, and raw milk.
Seafood such as sea fish, including salmon and trout, mackerel, flounder, and anchovies as well as shrimp, oysters, crabs are an excellent source of zinc and selenium. All seafood contains omega-3 and omega-6 fatty acids, which are constituents of male sex hormones. Zinc and selenium increase the amount of seminal fluid, while simultaneously increasing the activity of spermatozoa. In addition, these substances block the synthesis of estrogens, enhancing the production of testosterone.
Many doctors recommend replacing meat with fish, because, in their opinion, this protein is more useful than the protein of animal origin, due to the lack of cholesterol. The use of fish cannot be denied, but only the protein of animal origin is able to induce the production of testosterone.
It is known that testosterone is synthesized from cholesterol. And although high cholesterol does not benefit the body, men should eat more meat and eggs. In addition, meat is a favorite men’s food. However, for these purposes, it is recommended to purchase environmentally friendly meat, since when growing animals on an industrial scale, hormones that increase their growth are used.
Seeds and Nuts are Natural Aphrodisiacs
These products contain a large number of vegetable fats, as well as vitamins E and D. Vitamin E is a natural antioxidant that prevents the formation of tumors in the testicles. Vitamin D promotes the absorption of calcium and the strengthening of bone tissue. In addition, this substance neutralizes the effect of estrogen.
In addition, seeds and nuts are very nutritious food, helping to restore a breakdown and relieve the feeling of fatigue. For eating, you need to choose the following products:
cedar and walnuts, hazelnut, pistachios, peanut, almond, seeds of sunflower and pumpkin.
Optimize Your Vitamin D Levels in the Body
Vitamin D plays an important role in the healthy development of the nucleus of sperm cells and helps improve the quality of semen and sperm count. Maintaining a high level of vitamin D helps produce testosterone by 20% more. Therefore, it is recommended to men to spend some time, from 15 to 30 minutes, in direct sunlight (if the skin is healthy), because sunlight is one of the main sources of this vitamin.
Spices are the Enemies Of Estrogen
To exclude excessive production of estrogens, men need to include spices in their diet. These include cardamom, curry, turmeric.
Perhaps, in itself, the word “starvation” can disillusion most of the men. However, in this case, it is a question of intermittent fasting, consisting of a periodic abstinence from eating food and drinks, except water.
The duration of such abstinence can be from 16 hours to 2-3 days. At this time the body is cleaned and rejuvenated. And within 2-3 months of regular intermittent fasting, the condition improves, as during this time in the body of the man the balance of hormones is completely restored, and the testosterone level rises by 2-3 times, corresponding to a healthy young organism.
The duration of such abstinence can be from 16 hours to 2-3 days. At this time the body is cleaned and rejuvenated. And within 2-3 months of regular intermittent fasting, an improvement in the state of health begins, as during this time the hormone balance is completely restored in the male body, and the testosterone level increases 2-3 times, corresponding to a healthy young organism.
A sedentary lifestyle eventually turns a man only into his likeness, making his body flabby. Meanwhile, a man at all times symbolized strength and endurance. Therefore, the most effective way to increase the amount of sex hormone is the regular exercise for the production of testosterone.
The greatest effect can be achieved by performing strength exercises, during which the large muscles of the back, legs, and hands develop. Training should be intense, but short. Their duration should not be more than 1 hour, otherwise, the body will experience stress, not improving the condition, but exacerbating it. And stress, in turn, leads to the development of cortisol – a testosterone antagonist, which is very harmful to potency.
Physical Activity and Exercise with Weights
Squats and weight, follow these two very important types of exercises to quickly and effectively build muscle mass. This will help in building muscle and increasing hormones in the body. These exercises are useful because they involve multiple muscle groups for the exercising purpose.
Try a Short-term Fasting and Intense Exercise
Both of these conditions will help to raise the level of testosterone, and non-durable intense exercise prevents its decline. Here is an example of such exercises:
• Three-minute warm-up;
• The maximum intensity exercise for 30 seconds must be met out in full.
• Reduce the pace and intensity of the exercise for about 90 seconds.
• Repeat the exercise intensity and recreation 7 times.
Thus, the entire workout takes only 20 minutes! And most of these 20 minutes – warm-up and rest, intense exercise themselves occupy only 4 minutes.
Reduce Alcohol Consumption
If you want to avoid not only reduce the level of male hormones, but also reduce sex drive, then you need to reduce alcohol consumption. Excessive amounts of alcohol consumption affect many body functions, including reduced libido individual.
For example, the composition of beer contains an analog of the estrogen – female sex hormone. And if for women this drink in small quantities can be useful, it causes irreparable harm to the male body. It’s not for nothing that men who prefer to spend time in a company of friends for a bottle of beer, eventually acquire a characteristic tummy and breast enlargement (Gynecomastia).
The only drink that raises the testosterone level is red wine. However, the wine should be natural and dry.
Reduce Your Stress Levels
Under the influence of stress, the body begins to actively develop the so-called stress hormone cortisol, which begins to block the effects of testosterone. If the lock is observed for a long time, ie, under the influence of chronic stress, it is bad for men’s health. There are many ways to prevent stress or reduce their impact. Practice meditation, yoga, tai chi, or qigong. These actions can reduce stress and help you sleep better.
Practice Regular Sex
Testosterone and potency are inseparable companions. Regular sex helps to increase the level of production of androgen hormones in your body. And, despite the fact that the sexual act itself has no direct effect on the production of testosterone, it has been proved that the amount of the hormone can significantly drop after six days of sexual abstinence. From this, it can be concluded that regular sex allows maintaining a normal level of androgenic hormones naturally in men.
Normalization of Sleep
Studies have shown that only in the phase of deep sleep, the body produces most of the sex hormones, and if you do not have enough sleep, then all the measures taken to increase testosterone will be reduced to zero. Healthy sleep for most people should last about 7-8 hours, but the main criterion for the duration of healthy sleep – it is a good feeling and cheerfulness after waking up. Sleep should take place in complete silence and darkness, it is important to maximize the production of testosterone.
Those are the primary ways to increase testosterone levels naturally and safely, without any supplements.
The Sun, Air, and Water are the Best Healers
Sunlight contributes to the formation in the body of vitamin D, which, as already mentioned above, helps absorb calcium, and the development of a hormone of joy, helping to get rid of the effects of stresses.
Walking in the fresh air under the sun, swimming in the sea, the river or the pool bring pleasure and soothe the nervous system. All this has the most positive effect on the health of men.
Taking Natural Testosterone Boosters
Today’s market offers a wide selection of different testosterone supplements for building muscle mass and enhancing libido. These products are a class of supplements that are positioned as boosters for producing male sex hormone. However, not all of them are made from natural ingredients. First of all, it is necessary to choose supplements that increase the level of testosterone naturally. Also, it is necessary to check whether there are positive testimonials from those men who took such supplements.
Benefits of High Androgenic Hormone Level in Men
Having high testosterone levels is terribly useful for men. Men with a high amount of androgenic hormone will have a high and a lot of intense sexual expertise.
Bodybuilders who have high levels of this endocrine will get quicker body mass gain. In addition, elevated testosterone levels will additionally facilitate a man to be in an exceedingly general state of health and therefore the improvement of the mind.
Thus, an increase in testosterone levels in natural ways is an important task to maintain a decent quality of life of men.