Testosterone is an essential hormone for men. Of course, male hormone production continues to decrease with age. However, there are several ways to increase the testosterone hormone. The hormone testosterone plays an essential role in men’s health in general. Low testosterone levels can lead to imbalanced conditions in the body, such as B. Uncontrolled weight gain, decreased sex drive, erectile dysfunction, and male infertility.
A recent study of 9,054 men ages 19 to 39 of ideal body weight shows a healthy testosterone level of 264 to 916 ng/dL. However, the safest way to increase testosterone is to adopt a healthy lifestyle to achieve overall health.
How to Increase Testosterone Hormone?
Below are some empirically proven methods you can use to increase testosterone levels in the body:
Sports
Exercise is one of the most effective ways to avoid all the effects of a destructive lifestyle. Interestingly, certain types of exercise have a significant impact on increasing the production of male hormones like testosterone. It refers to extensive studies of those who exercise regularly. They have higher testosterone levels than those who exercise less.
In the older age group, exercise increases testosterone levels and maintains fitness and physical responsiveness. Certain sports, like weight lifting, have a more excellent ratio to increasing testosterone levels. Combining weightlifting with high-intensity exercise has also been shown to increase testosterone production, as this combination ultimately builds muscle, the development of which is influenced by this hormone.
dietary habit
Maintaining a diet is one of the points to achieving a healthy lifestyle. To increase the testosterone hormone, it is better to provide the body with a balanced ratio of protein and carbohydrates. Adequate protein requirements will help you maintain healthy levels and avoid a fat deficiency, which is often associated with the potency of the hormone testosterone.
Meanwhile, carbohydrates play a role in optimizing the production of the hormone testosterone during exercise. Carbohydrates act as an energy-producing fuel. The composition of a good diet to achieve the most important healthy eating pattern is eating whole foods. With a balanced composition of food and food intake, the hormone testosterone is preserved, and the general state of health is maintained.
reduce stress
Research always underscores the long-term dangers of stress. One of them is the reduction of testosterone production. When stressed, the body releases cortisol, which suppresses testosterone growth. Conversely, when testosterone is produced, cortisol is suppressed. Stress and high cortisol levels affect eating behavior, leading to weight gain. It is even more dangerous when fat accumulates, which is the source of various chronic diseases.
To increase testosterone, you must have a healthy lifestyle. One is having a recovery plan that gives your soul and spirit a chance to refresh. Recreation can also come through hobbies that you enjoy.
Vitamin D
Vitamin D is becoming increasingly popular around the world. Research proves that getting enough vitamin D provides numerous health benefits. It naturally becomes a booster for the production of the hormone testosterone. In older age groups, vitamin D plays a role in maintaining healthy hormone production. To meet the need for vitamin D, you can take dietary supplements. Or the easiest way is to bask in the morning sun. This activity for 15 minutes can result in your body getting at least 3000 IU of vitamin D, the amount your body needs per day.
Dietary supplements and multivitamins
Indeed, the effectiveness of multivitamins has been a hot debate. However, some vitamins have benefits, one of which is to increase the hormone testosterone. In addition to zinc, iron or magnesium also play a role in keeping the production of the hormone testosterone at an average level. It can overcome iron deficiency with dietary supplements or certain iron-rich foods such as green vegetables and whole grains. Other research shows that vitamins A, C, and E also play an essential role in maintaining fitness. However, the role of these vitamins in the production of the hormone testosterone is not as important as that of vitamin D.
Rest
The following way to increase the testosterone hormone is with proper rest. Rest is essential for health and the success of a balanced diet with exercise. Everyone’s sleep needs are different. However, research shows that people who sleep as little as 5 hours a day experience a decrease in testosterone levels of up to 15%. Under 5 hours, the hormone testosterone is even at the deficit limit. Sleep 7 to 8 hours a day is recommended to get adequate sleep. It plays an essential role in long-term health maintenance, especially testosterone production.
estrogen
If testosterone is a male hormone, then estrogen is a female hormone. Several factors make the hormone estrogen even more dominant in men. Healthy sexual activity plays an essential role in increasing testosterone. In some people, it may be a genetically dominant estrogen hormone. To get around this, you can use testosterone booster supplements. Choose a booster made from natural ingredients, such as B. herbal ingredients. It should emphasize that you do not need the booster if you have average testosterone production.
alcohol
It is well known that alcohol is one of the greatest enemies of health, especially when combined with smoking. Uncontrolled alcohol consumption is often associated with decreased testosterone levels. In addition, alcohol also harms cell reproduction.
therapy
For those who have problems with hormone production, taking therapy can be a way to increase testosterone levels. Usually, this type of therapy is needed by the older age group. Also, keep in mind that therapy must be done under the supervision of a doctor, as treatment is not always suitable for everyone. Before starting therapy, it is necessary to conduct a series of tests to determine with certainty the level of testosterone. Some argue that therapy is the last resort. You are even better advised to try different ways to increase the quality and quantity of testosterone naturally, as discussed in the previous points.
Finally, testosterone is a hormone that is produced before humans are born. This hormone is a crucial factor in sex and male organ growth. Testosterone is also a driver of sexual arousal in men, sperm health and count, fat distribution, muscle strength, and red blood cell production. Follow how to increase testosterone, so you have a healthy level of testosterone production.