The hormone testosterone have an important role in men’s health. For example, this hormone helps maintain muscle mass, bone density, and sexual arousal. In men, testosterone production reached its peak in early adulthood and thereafter begin to decline gradually each year. Is there a natural way of increasing testosterone levels are already low?
There are a number of ways to increase testosterone levels naturally, one of which is through hormone therapy. This method is often applied by those diagnosed with hypogonadism-disease that makes a man can not (or not at all) to produce enough testosterone. However, hormone therapy is usually not recommended by a doctor if testosterone levels decrease in the normal range.
Here are some simple natural ways to increase testosterone levels that you can do
Quality night’s sleep
Researcher shows the effects of sleep deprivation can reduce testosterone levels in large quantities. It only took one week to the effects of sleep deprivation is clearly visible. How much sleep do you need depends on many factors, but the most experts recommends that every adult male 7 to 9 hours of sleep a night.
Reduce Excess Body Weight
Mostly middle-aged men who are overweight have a higher blood sugar levels but low testosterone levels. A study in 2012 revealed that there was an increase in testosterone levels by almost 50 percent in men with high sugar levels to lose weight. How to naturally increase testosterone levels one of which is to maintain a healthy diet and regular exercise.
Enough Zinc needs
You are diagnosed with hypogonadism may be deficient in zinc. Though zinc is important in controlling the levels of testosterone. An adult male should strive to meet the needs 11 mg of zinc daily. Zink abundant in red meat and chicken, tongkat ali, beans, crab, lobster, grains, as well as enriched food products.
Restrict intake of sugar in the food
In addition to meeting the needs of zinc, because our body is a complex system that need the intake of various vitamins and minerals in order to run properly. Research published by The Endocrine Society showed that the glucose (sugar) in the blood lowers testosterone levels as much as 25 percent. So, reduce to consume foods or sugary drinks, you should pay more attention to nutrition in the food.
Workout Routines
Regular exercise is another natural way to increase testosterone levels, especially if you do resistance training. Exercise can improve your mood and encourage the production of brain chemicals that make you feel happier and more confident. Regular physical exercise also boosts energy and endurance, as well as make you sleep more soundly. Fitness experts recommend at least 30 minutes of physical exercise every day.
Low testosterone levels can lead to a decrease in sexual desire, erectile dysfunction, osteoporosis, and other health problems. Not only that, the low levels of the hormone could be an indication of other serious diseases.
