Typically, testosterone levels will decline with age (about 1 percent annually). The decrease of this hormone will cause various health problems such as osteoporosis and obesity. But keep in mind, low levels of testosterone in the male body is not solely due to aging factors. A young man is also at risk of decreased testosterone levels.
Many ways to improve or maintain testosterone levels remained stable. One is through hormone replacement therapy. However, this method is not completely safe because it has side effects. There are several ways a safer and natural way to increase testosterone levels in the body. Here are some of them:
1. Reduce excess body fat
Obesity is a global problem. Numerous studies have shown that excess body fat can increase estrogen levels, which can further reduce your testosterone levels. By doing regular aerobic exercise such as walking, jogging, running, cycling, jumping rope and swimming along with proper diet control, it can effectively cut the percentage of total body fat.
The process of weight loss should be gradual and the rate of fat loss should be limited to about one pound (about 500 grams) each week. Doing an extreme diet with caloric restriction, it will stop production of testosterone. So, you need to choose a healthy way to lose weight.
2. Strength training
To increase levels of testosterone, you have to further intensify the workout. Rather than cardio exercise, strength training is more effective in stimulating testosterone. Types of exercises such as squats, deadlifts, bench presses (chest muscle), dips and lunges are more effective in increasing testosterone levels. The release of testosterone are directly related to the intensity of your workout time.
3. Balanced diet
Running a balanced diet program (pay attention to the needs of macro and micro) is something that must be maintained. It is not only good for health, but also in maintaining testosterone levels. Research has found that men who eat a diet rich in monounsaturated fats have the highest testosterone levels.
The scientists believe that monounsaturated fats have a direct effect on the testes which became the main venue of the secretion of testosterone. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fats. Consuming foods rich in zinc (zinc) can also assist in the formation of testosterone naturally.
4. Reduce Alcohol consumption
To maintain healthy testosterone levels, you must reduce the consumption of alcohol. High levels of alcohol directly affects the endocrine system, thereby disrupting the production of testosterone. So, from now to say "No" to drinking alcohol.
5. Sleep
You must get a break at least 7-8 hours at night. Lack of sleep can lead to decreased levels of testosterone and elevated levels of cortisol (catabolic hormone) which can lower your testosterone levels. Laboratory studies have shown that testosterone levels will rise in the morning after a person is getting enough sleep.
6. Avoid stress
Excessive stress also contributes to the production of cortisol that can potentially reduce levels of testosterone due to the nature kataboliknya. Some relaxation techniques like yoga, meditation and breathing exercises can help you to reduce the effects of stress.
7. Frequent sex
Increased sexual activity helps improve the endocrine system to produce more testosterone. Several studies have stated, having sex in the morning can be more beneficial in terms of increasing a man's testosterone level.
0 comments:
Post a Comment