The hormone which affects both sexes and our body naturally produces it is called testosterone. Although both men and women have it, the deficiency can have great impact to men since it directly affects many aspects as libido, muscles and energy levels. If the hormone levels are low, the person, in this case a man, will experience a reduce in the aspects as well.
Despite the reduced energy levels, libido, and muscle mass, it will also cause other health problems, like irritability, depression, cognitive issues, difficulty sleeping, and lack of confidence.
For Increased Libido and Weight Loss
Fortunately, by following these tips, you can manage to raise your testosterone levels:
1. Get Better Sleep
Getting at least 7 hours of sleep every night, in addition to regular exercises, will help improve your overall health. According to a study published by the Journal of the American Medical Association, sleep deficiency can decrease the testosterone levels by 10 -15 percent.
2.Reduce the Blood Sugar Levels
The consumption of foods rich in sugar leads to increased blood sugar levels. According to research, high blood sugar levels limit the release of this hormone by 25 percent. Therefore, it is of high importance to reduce the intake of flour and sugar.
3. Deal with Stress
The constant stress can provide low testosterone levels, and this can lead to hostility, anxiety and depression. Make sure you find a remedy or treatment for the issue, and get enough sleep as well as some exercises.
4. Increase Your Muscle Mass
Gaining a muscle mass can be done by doing demanding workouts, because it will regulate the metabolism, and will support the production of testosterone.
As well, some regular exercise can prevent the loss of muscle mass which will happen as we age. Try to exercise three to four times a week. If you want to increase the level of the hormone, perform regularly some push ups, squats, dead lifts, bench presses and chin-ups.
Consumption of the following nutrients, either naturally or through supplementation, will increase your testosterone levels:
Vitamin D is highly essential for testosterone synthesis, the sperm count, as well as the healthy development of high-quality semen. There is no better natural source of vitamin D than the sun.
Zinc is semen’s primary content, making it vital for the production of testosterone. Nonetheless, zinc production decreases with age.
You need to include the following foods in your regular diet, but never exceed the recommended dosage:
– Raw milk
– Raw cheese
– Pumpkin seeds
– Sunflower seeds
Consumption of healthy fats, including coconut oil and saturated fats from animal sources, will also increase you testosterone levels.
Reduced testosterone levels can cause serious health complications, and hence consider consulting your doctor if you can’t regulate them naturally. You’ll avert further complications if this issue is treated on time.