Testosterone is a steroid hormone from the androgen group which plays an important role for health, either in men or women. Researchers said that on average men produce about 20 times more than women. This hormone levels are at the highest point at a young age, and will decrease when a person enters their 30s.
Do you often feel tired, depressed, and it is difficult to concentrate? If yes, then chances are you including one in tens of millions of people in the world who have low testosterone levels or ” Low- T “.
In addition responsible for sexual function, this hormone also plays an important role in keeping muscles and bones to stay strong, and keep the fat to remain evenly distributed in the body. In addition, low levels of testosterone can cause a variety of health problems including an increase in “bad” cholesterol.
Increase Testosterone Hormone Levels Naturally
Actually, supplements to increase testosterone has been around for many years, but people are still skeptical about the existence of long- term side effects. And in some circumstances, such as those who have a history of prostate cancer was warned not to consume the supplement. The good news, there are a natural and safe ways to increase testosterone levels, which are as follows :
1. Lose weight
Excess body fat can lower testosterone levels, especially when overweight is focused in the form of belly fat. Some study also found that 40 percent of obese men have low testosterone levels. The other study also found that 75 percent of men who are very overweight, whether young or old, are known to have low testosterone levels. So, one solution is to increase testosterone levels by way of losing weight.
2. Drinking Coffee
In addition, caffeine can also increase testosterone levels. The researcher in Harvard School found that drinking five (170 grams) cups of coffee every day for a month known to increase testosterone to estrogen ratio of nearly 200 percent in men who are overweight even though the effect is not long lasting. However, you should first consult your doctor before taking them .
3. Increase your intake of vitamin D
Vitamin D is actually a hormone, , approximately 75 percent of Americans are deficient of this vitamin. A three-year study on adult men published in Hormone and Metabolic Research found that men who have high levels of vitamin D are known to higher testosterone levels than those with vitamin D levels in the body are low.
Another study found that men with low testosterone levels who were given supplements of vitamin D every day for a year increase testosterone levels by 20%. Some scientists believe that vitamin D keeps the body from converting testosterone-to-estrogen, which at the same time make the receptors on the adrenal gland (which releases the hormone testosterone) to be more sensitive.
4. Coping with stress
According to a study from the University of Texas at Austin, if a person is stressed, the body releases the stress hormone cortisol in large numbers. It can inhibit the role of the hormone testosterone. Robert Josephs, leader of the study revealed that when cortisol levels remain high as that experienced by people in a state of stress, the ability to reproduce (testosterone) will be more difficult. However, the effect of the hormone cortisol decreased with decreasing levels of stress experienced by a person.
5. Enough sleep
A Dutch study found that elderly men (64-74 years old) can increase their testosterone levels by getting enough sleep the night. The longer they sleep, the more testosterone circulating in their blood. Lack of sleep can lower testosterone levels. Some study also found that lack of sleep during the week can lower testosterone levels by up to 15 percent.
In addition to maintaining fitness, exercise can increase testosterone levels. The researcher found that testosterone levels will remain high for the next 48 hours after lifting weights. Meanwhile, a different study showed that exercise in a short time the sprint 6 seconds, can significantly increase testosterone levels. Other studies have found that exercise in the evening also effective in increasing testosterone levels. However, do not be too excessive in doing so, because a study in University of North Carolina found that excessive exercise can decrease testosterone levels by 40 percent.
7. Consuming Nuts
Almonds, Brazil nuts, walnuts, and peanuts can increase the production of testosterone. Several studies have found that men who eat foods high in monounsaturated fats, the type of fat often found in nuts, are known to have very high testosterone levels. Levels of aspartic acid (one of the 20 amino acid building blocks of protein) that is high in nuts can increase testosterone production and improves blood flow in the body.
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