High testosterone, the primary male hormone, is an excellent sign of health, which is why one always wonders how to increase it with nutrition or other solutions. Not everyone knows this, but in addition to the beneficial effect of increasing libido, a high level of testosterone helps to keep the muscles, skeletal system and circulatory system, including the heart, strong. Besides, it stimulates metabolism, improves concentration and memory, improves mood and quality of sleep. From this content, you will know how to increase testosterone.
How to increase testosterone
Testosterone, produced mostly by the testicles, begins to decline from 30 years of age, and with this, the slow aging process begins. Fortunately, there are several ways to keep testosterone levels high. Here are the most effective, as suggested by Joseph Mercola. A doctor specializing in nutrition and natural medicine and author of numerous books. It is including Io nonmi mahalo (Macro editions) in which he addresses this topic.
What is Testosterone?
No matter what stage of your life you are at, what matters is that you don’t simply have to accept these issues as fact. I tell you this because there is a high probability that you only have some problem with the most important male hormone, testosterone. The good news is that a lot is up to you.
In fact, you must know that you can affect the levels of this hormone in a completely natural way !
If you are determined to want to feel stronger and more comfortable in your skin, if you want to enjoy excellent health and to burst positive energy from all pores, then you are in the right place. In fact, there are 6 tips thanks to which you can increase your testosterone level and bring it within the recommended limits, finding again the male in you!
Important things we should know on how to increase testosterone
As you may already know, hormones are those substances that play a fundamental role in your body: they affect your mood, physical appearance, mental state, your health, how you react to situations and what decisions you make. But speaking of the male body, the most important hormone is testosterone – one of the androgenic sex hormones formed mainly in the testes and in the adrenal glands that produce a small part of testosterone. The “manhood hormone” affects your strength and fitness, energy, determination, your sex life and your mood.
How to increase testosterone
But you may forget about it or that you give up: in this case, your hormones can play tricks on you, such as:
- hair loss,
- decreased sexual desire and libido,
- the sagging skin,
- erectile dysfunction,
- the Depression,
- the decrease in muscle volume,
- the loss of energy,
- mood swings,
- the accumulation of excess fats,
- self-esteem problems.
They are all very common and unwanted difficulties that affect not only your health,
How to increase testosterone with nutrition
1 – Eat more cruciferous vegetables
Crucifers, i.e., broccoli, cabbage, cauliflower, Brussels sprouts, reduce estrogen’s inhibitory effect on testosterone production. So start introducing these vegetables into your diet daily to protect your testosterone levels.
2 – Fill up on Omega 3
Cortisol, the hormone delivered when the heart is under pressure or inflamed, inhibits testosterone production. Taking more Omega 3 helps to keep focus and, therefore, cortisol production under control for testosterone. The Source of Omega 3 is oily fish such as sardines and anchovies, salmon, mackerel and walnuts.
3 – Get more zinc to increase testosterone
Zinc is an essential mineral; that is, our body does not synthesize it. But it is necessary for the metabolic activity of 300 enzymes and regulating the production of T cells or lymphocytes (immune system) and testosterone. To avoid zinc deficiency, supplement your diet with shellfish, crabs, lobsters, oysters, beef, mussels, pumpkin seeds, spinach and cashews.
4 – Cut down on alcohol, the cause of low testosterone
The alcohol contained in wine, beer and spirits inhibit the production of testosterone. Furthermore, by negatively affecting the liver’s function, where testosterone is transformed into estrogen, alcohol alters the balance between estrogen and testosterone. So reduce your alcohol intake to half a glass of red wine a day and a beer on the weekend.
5 – Vitamin D is a great testosterone supplement
Vitamin D has a protective effect on testosterone, limits its conversion into estrogen. To fill up on it, stay outdoors, expose yourself to the sun and possibly take a vitamin D-based food supplement.
6 – Eat foods rich in selenium
Selenium is an essential mineral for male fertility and plays a vital role in testosterone production. It is often deficient in our diets, so try to eat more liver, potatoes, shellfish, and nuts to provide your body with the proper amount.
7 – Keep good cholesterol high
Good cholesterol, DHL, aids in the synthesis of testosterone. And high levels of good cholesterol aren’t harmful – quite the opposite. So, if you don’t have significant high bad cholesterol (LDL) problems, take eggs, chicken, olive oil, butter, and beans without a problem.
8 – Vitamin K2 is a great testosterone supplement
Together with Vitamin D, K2 stimulates the production of testosterone. Take a dietary supplement to increase levels with a natural solution quickly.
9 – Do not make too restrictive diets
A low carbohydrate diet can greatly slow testosterone production. The same goes for diets low in fat, which are necessary to produce hormones. Furthermore, fat is a substance required to transport and absorb fat-soluble vitamins A, D, E and K, two of which (D and K) are essential for maintaining high testosterone levels.