- How to increase testosterone naturally
- 1. Eat a diet rich in zinc, vitamin A and D
- 2. Exercise with weights at the gym
- 3. Sleep well every day
- 4. Maintain the proper weight
- How to increase testosterone with supplements
- Signs that you need to increase testosterone
To increase testosterone naturally, you must eat a diet rich in zinc. The increase in this hormone stimulates libido and fertility, in addition to promoting hair growth and making bones stronger, with benefits for men and women respecting the correct values values for each sex, which can be discovered through an examination of blood.
Generally, testosterone should be increased when its values are less than 300 ng per dL, but treatment should only be started at the recommendation of the endocrinologist and in some cases, it may be necessary to use supplements, such as Provacyl or to apply injections, gels or patches.
Other attitudes that help produce normal hormonal amounts are getting a good night's sleep and managing stress.
Testosterone leads to a decrease in body fat and promotes an increase in muscle mass, making the body strong and defined.
How to increase testosterone naturally
1. Eat a diet rich in zinc, vitamin A and D
To increase testosterone, men must:
- Eating foods rich in zinc, such as oysters, liver, beans, nuts or sunflower seeds, for example; Eat foods rich in vitamin D, such as salmon, sardines or eggs. In addition, it is also important to expose yourself to the sun daily, before 11 am and after 4 pm, for at least 1 hour; Eat foods rich in vitamin A, such as mango, spinach, tomato or fish oil.
The consumption of foods with sugar and soy must also be reduced because they can lead to a reduction in the amount of testosterone.
However, to make an adequate diet one must go to the nutritionist to make a menu according to the needs of man.
2. Exercise with weights at the gym
Weight training exercises performed at the gym with weights promote the production of testosterone and, therefore, the man must perform intense physical activity daily for at least 30 minutes using dumbbells, bars and rubber bands. In addition, this type of exercise facilitates fat burning and leads to an increase in lean mass.
If going to the gym is a sacrifice, see how to find pleasure in the gym and not give up.
3. Sleep well every day
A good night's sleep, sleeping more than 5 hours in a row, increases the production of testosterone and decreases the levels of cortisol, which is the stress hormone, which when elevated leads to weight gain which is also a factor in decreasing the testosterone.
In addition, you should dedicate 2 hours a day to relax and do leisure activities, such as reading, watching TV or taking a walk.
4. Maintain the proper weight
In order to avoid low testosterone levels, adequate body weight must be maintained, with a BMI below 29, and in order not to develop obesity, a balanced diet and active living should be performed.
Calculate your BMI and see if it is within normal values:
How to increase testosterone with supplements
In some cases, it may be necessary to take testosterone supplements to increase their amount, especially when levels are very low.
Some supplements that your doctor may recommend include Pro Testosterone, Provacyl and Testex, for example.
Signs that you need to increase testosterone
Some symptoms that may indicate low testosterone levels include:
- Little sexual interest; Constant forgetfulness; Frequent tiredness; Changes in mood, prevailing symptoms of depression; Difficulty in having a muscular body and accumulation of fat; Little amount of hair on the face, trunk and intimate region; Difficulty falling asleep and a lot of agitation during fragile bones and development of osteoporosis.
Generally, it is necessary to have more than one associated symptom and, in case the doctor suspects low testosterone, it may indicate a blood test to confirm. See what are the causes and symptoms of altered testosterone.
