Testosterone is a “male” hormone that is mostly produced in the testicles and is responsible for stimulating sperm production and enhancing sexual drive.
Testosterone has plenty of advantages, such as providing energy, improving sexual capacity, reducing the risk of heart failure, promoting muscle growth, and more.
Here are some tips that will help you to increase testosterone levels in a natural way:
1. Eat more healthy fats.
The positive effect of healthy fats has been proven by clinical researches. There are plenty of products that include healthy fats, namely – flax oil, salmon, peanut butter, olive oil, nuts, milk, avocado, grass-fed meats, and egg yolks.
2. Increase your intake of products containing zinc, as this mineral plays an important role in testosterone production.
Products rich in zinc include cheese, brown rice, turkey, beans, yoghurt made from raw milk. You might also want to consider taking nutritional supplements containing zinc.
3. Have enough of qualitative sleep.
Researches have shown that those men, who have long qualitative sleep (at least 6-8 hours) every night, have higher levels of testosterone, than those who don’t sleep enough. Poor sleep quality can reduce the testosterone levels by 40%.
4. Optimize the levels of your Vitamin D.
Vitamin D is a steroid hormone which is necessary for the healthy development of the nucleus of the sperm cell, and helps maintaining sperm quality. Vitamin D also increases levels of testosterone, which therefore boosts your libido. The best way to optimize your vitamin D levels is sun exposure. If this is difficult to do, you may also take vitamin D3 supplements orally in addition to your nutrition plan.
5. Exercise in full capacity.
Short intensive workouts if done on a regular basis, effectively improve metabolism and increase testosterone levels in the blood.
6. Try to reduce alcohol consumption.
Among its other harmful effects, the usage of alcohol decreases testosterone levels and reduces zinc reserves in your body.
7. Avoid eating grapefruit.
Strange as it may seem grapefruit’s effect on the body is similar to that of alcohol – grapefruit decrease testosterone levels.
8. Reduce stress.
When you are often faced with stressful situations, your body releases high levels of stress hormone cortisol and thus reduces the release of testosterone. One of the means to handle stress is regular relaxation, rest, physical activity and good nutrition.
9. Lose weight.
Excess pounds naturally reduce your testosterone levels. The more overweighed you are, the lower levels of this hormone you have.
10. And last, but not least – have sex often and on a regular basis!
This is surely one of the most pleasant and easiest ways to increase testosterone levels, so do not hesitate to take advantage of it.
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