When you arrive at a specific age, approximately after the age of 30, the level of testosterone in your body starts to decrease slowly. But there are tips on how to regulate your testosterone levels in a natural method. In this way, your energy will be recaptured again and you will be ready for the greatest efforts. Men at each age can have significant benefits from a natural increase in testosterone levels, whether they are actively engaged in sports or not. Low levels of testosterone are associated with tiredness, depression, and low sexual drive.
Intensive strength exercises
Exercises with resistance – Under which we mean complex exercises using different types of weights. Such exercises lead to the spontaneous secretion of growth hormone, which is the response of the organism to demanding exercises. A particularly demanding exercise is known as a “20-repetition exercise”. If squatting or deadlifting is performed, a rise in testosterone levels is observed naturally, leading to significant muscle development. To achieve maximum efficiency, make a pause between repetitions until you reach 20, as you will be able to raise the maximum load.
Men who are overweight, most likely naturally have a lower testosterone level, so the need for weight loss is far more important. If you are serious and devoted to removing excess pounds, first of all, you need to remove or significantly reduce the intake of processed sugars because scientific research has shown that the increased intake of these products is the main cause of obesity. Practically, this means that you will have to remove carbonated drinks, further sweetened fruit juices, fast food and excessive intake of sweet fruits from your diet.
Get more Sunlight
Namely, the lack of vitamin D is associated with low production of testosterone. Based on a study conducted over 12 months, it has been reported that vitamin D can increase testosterone levels. The Institute of Medicine recommends the intake of foods rich in vitamin D and exposure to the sun every day for a minimum of 15 minutes. Of course, do not overdo it, because too much exposure to the sun can be harmful and will not lead to hormone growth.
Reduce your stress levels
A modern lifestyle and the advancement of invasive technologies mean that it is much more difficult to “turn off”; However, it is vital to do just that. Stress causes the growth of a hormone called cortisol, and the increase in cortisol prevents the tissue from using testosterone. Stress can be alleviated in many ways, but physical exercise or reading a book, which draws attention from the problem, is great for the beginning.
Active rest and sleep also dramatically affect your body. Active life and business obligations leave little time for resting, but always put your health at the top priority and find time for a vacation. Experts agree that a short afternoon nap can significantly compensate for lost testosterone levels during the day. Also, an intermittent and bad sleep causes a “significant delay” in the growth of testosterone. The organism is having a hard time getting used to such disruptions and it tries to reconcile your dream, as much as it can.
Vitamins and minerals found in healthy, raw, unprocessed foods are vital to stimulating testosterone and in some cases help to remove estrogen. Foods that have a high content of zinc, magnesium, vitamins B6, B12 and K2 are imperative for raising testosterone. They include fish, meat, eggs, nuts, potatoes, grains, and fruits. Do not forget high-fiber vegetables, such as cauliflower and broccoli which contain diindolylmethane, a substance that destroys estrogen. In addition to those, foods with a high content of healthy fats, such as avocados and fatty fish are also welcome. A versatile diet provides the input of all nutrients that are necessary for the hormonal balance.