Currently, many, often young men, have low testosterone levels. This is primarily associated with an unhealthy lifestyle: excessive use of harmful habits, unbalanced nutrition, insufficient sleep, minimal physical activity, etc. Hence, health problems and issues with male hormone production arise.
The level of testosterone largely determines a man’s behavior. Sculpted muscles on broad shoulders, a metabolism more active than in women, the ability to overcome challenges… and this is far from a complete list of testosterone functions in the male body. AdmiGram.com explains how to naturally increase the production of this crucial male hormone.
How to boost testosterone naturally
A bit of theory: what is testosterone
© Fernanda Nuso / Unsplash
Testosterone is a hormone that plays a key role in shaping male characteristics and reproductive abilities. In men, it is synthesized from cholesterol by Leydig cells under the influence of luteinizing hormone. Testosterone levels vary throughout a man’s life and affect his physical and emotional state. Low testosterone levels can cause various problems such as fatigue, mood swings, and a decline in sexual activity.
Benefits of testosterone:
- Increases energy.
- Improves sexual energy.
- Reduces the risk of heart failure.
- Promotes muscle growth and bone strength.
How to help the body produce testosterone
© Norbert Buduczki / Unsplash
Medical professionals highlight several natural and effective methods to increase testosterone levels without taking special pills.
More healthy fats
The impact of “healthy fats” on maintaining high testosterone levels in the blood has been proven through clinical trials. You can obtain these “healthy fats” by consuming the following foods:
– Flaxseed oil, salmon, peanut oil.
– Olive oil, nuts, red meat, milk, avocado.
– Egg yolks.
More zinc
Zinc is a natural way to prevent the body from converting testosterone into estrogen (a female hormone contraindicated, for example, in bodybuilders). Moreover, zinc can help convert existing estrogen in the body into testosterone. Zinc is found in foods such as cheese, brown rice, and turkey meat.
More quality sleep
Men who get sufficient sleep are not only alert and full of energy but also have higher testosterone levels than those who sleep little. Ideally, aim for 6-8 hours of sleep every night. Poor sleep can reduce testosterone levels by 40%.
More vitamin C
Vitamin C has a similar effect to zinc; it hinders the formation of estrogen and promotes testosterone synthesis. Most multivitamin complexes typically contain an adequate amount of vitamin C.
More physical activity
Strenuous workouts in the gym contribute to the production of testosterone in significant quantities. Exercises such as squats, deadlifts, and chest presses are the most effective.
More vitamins A, B, E
These are the most important vitamins for testosterone production. A balanced diet that includes lean meat, nuts, and fruits will provide the body with everything it needs without the need for supplements.
More vegetables
Vegetables such as broccoli, turnips, cabbage, and radishes reduce estrogen levels, which, as we recall, is the main enemy of any man, especially bodybuilders.
Less alcohol
Alcohol reduces the body’s ability to suppress estrogen, consequently increasing its levels and decreasing testosterone. Additionally, alcohol depletes zinc from the body.
Less grapefruits
Strangely enough, grapefruit has a similar impact on the body as alcohol in terms of estrogen synthesis. Don’t overconsume grapefruits; excess estrogen is unnecessary.
Less excess weight
Excess fat contributes to estrogen production. If you weigh 30% more than your ideal weight, you can forget about having high testosterone levels.
image on top: Jonathan Borba / Unsplash
