Testosterone has a major impact on the health of women as well as men. It is a hormone that is essential for human health and growth, such as healthy libido, reproductive function, and muscle formation, but it is said that the number of people with low testosterone is increasing compared to the past. Improve your testosterone levels.
In this second installment of the testosterone series, we will introduce dietary habits, lifestyle habits, and supplements to improve testosterone levels. Raise your testosterone levels and regain a vibrant and prosperous daily life.
Table of Contents
Why testosterone is essential for human health
First, let’s review the role of testosterone, Testosterone is a male hormone involved in the formation of strong and strong muscles and a strong skeleton, but testosterone is not only essential for men because of their appearance. Insufficient testosterone has a major impact on physical activity, such as decreased libido, erectile dysfunction, and decreased semen volume, as well as physical and mental disorders such as easy tiredness and depression.
Testosterone is also an important hormone for women. Women’s testosterone levels are as low as 5-10% of men’s, but low testosterone levels can cause women, like men, to lose libido, lose muscle, and cause fatigue. Various problems arise.
There is also data that testosterone naturally decreases with age and decreases with obesity. Sudden hormonal decline and extreme hormonal deficiency can have a negative effect on the mind and body. To keep testosterone at a healthy level, keep in mind diets and lifestyle habits that are effective in developing it.
What lifestyle is effective for strengthening testosterone?
Muscle training with an exercise
Moderate exercise is essential for maintaining good health, but it is also effective for improving testosterone levels. People who exercise regularly have been found to have higher testosterone levels than those who do not. Among them, a relatively high load of weight training and high-intensity interval training (HIIT) has been found to be effective in the increase of testosterone.
A well-balanced diet of protein, fat and carbohydrates
The amount of hormones depends greatly on your diet. It has been reported that habitual intake of sweet drinks leads to a decrease in testosterone. In addition, undernourishment and overeating are also the main causes of disturbing testosterone levels. In particular, dietary deficiencies in fat tend to lower testosterone levels, and a good diet of good fat can help restore testosterone levels. On the other hand, it has been reported that trans fatty acids, which are known to be the enemy of health, also have an adverse effect on testosterone.
Overeating and unbalanced eating habits are taboo. Diets like the Mediterranean diet, which includes fish, greens, fruits, and whole grains, can also help combat obesity, provide the protein you need for the day, good fats, and moderate carbohydrates, and are associated with improved testosterone levels. There is research that there is. In addition, a study of obese men reported that calorie restriction Improves your testosterone levels in a short period of time.
Avoid stress
Stress is the cause of all illnesses. A surge in the stress hormone cortisol causes a rapid decrease in testosterone. In addition to reducing testosterone, increased stress and cortisol can lead to overeating and weight gain.
Vitamin D in the sun
Vitamin D, produced by exposure to the sun, also helps increase testosterone. However, modern people have less chance of being exposed to the sun and tend to be deficient in vitamin D. In one study, taking more than 3000 IU of vitamin D supplements daily for 12 months improved testosterone levels by 25%. To make up for your vitamin D deficiency, sunbathe moderately daily and take vitamin D supplements.
Increased blood vitamin D not only increases testosterone but also improves sperm quality. There is also a correlation that testosterone levels decrease when vitamin D is deficient. Also, for older people, moderate intake of vitamin D and Vilitra 40 increases testosterone levels.
Get plenty of good sleep
Sleep, like eating and exercising, is the basis of building a healthy body. It also has a significant effect on Improve your testosterone levels. By the way, studies have shown that testosterone levels decrease by 10 to 15% when you sleep for 5 hours each day, and those below that level drop to the point of testosterone deficiency. Good sleep seems to be an essential factor in maintaining healthy testosterone.
By taking these lifestyles and supplements well, many people’s Improve your testosterone levels should rise.
Low testosterone may be the cause of unexplained illness, tiredness, and decreased vitality. As your testosterone levels rise, you should be physically and mentally more energized. Enjoy a rich and healthy life by adjusting the hormone balance of testosterone by using supplements when necessary while keeping in mind a stress-free lifestyle, a well-balanced diet and good sleep.