Low Testosterone levels and ways to increase it

low testosterone

 

Testosterone is a male hormone or hormones produced in large quantities in the male testicles, and adrenal glands and females have it in small amounts.Low Testosterone levels affect sexual performance, reproduction, increase muscle mass, hair growth, and things like that in men.

Moreover, testosterone to reach peak levels in males at the age of thirty and then begin to decline. Luckily, there are various things you can do to increase the Low Testosterone levels in the body.

Through diet

changing your eating habits:

You may increase testosterone following a healthy diet, and you should be aware of what you eat if it is appropriate for you. Moreover, the diet includes a healthy amount of fat, leafy vegetables, protein, good cholesterol, and avoid reducing fat in your diet.

Eat more nuts:

Eating a handful of Almonds or Nuts every day will help you improve your testosterone levels. Eating shellfish and other foods rich in zinc: And because zinc is one of the most important minerals needed by the body to produce the hormone testosterone. Moreover, reports that increased zinc intake leads to an increase in the testosterone level in six weeks.

Eat more Egg:

The eggs of the super delegates foods that increase testosterone and because egg yolk contains a high proportion of good cholesterol, which is a basic building block the production of testosterone.

Eating cabbage:

When you eat cabbage next to other leafy vegetables such as spinach and kale can be miracles change for increasing the level of testosterone because it contains a compound phytochemical called indole 3 carbinol, which has the double effect of the increase in male hormones in the body.

Reduce the intake of sugars:

A study has found that men who suffer from obesity suffer from the lower testosterone levels so you should keep your weight under control to increase testosterone and the best way to do this is to limit the consumption of sugars.

Through Exercise

Start doing weight lifting exercises:

If you want to increase the level of testosterone should start to practice weightlifting exercises and careful to lift heavy weights with fewer repetitions.

Do cardio exercise:

This is because these exercises have a sufficient impact to increase the level of testosterone in the body so it must incorporate some exercises such as running, swimming or other cardio and aerobic exercise to improve your fitness.

Take rest days to recover between exercise:

Despite the importance of exercise, but that it must give your body the time it needs to recover between the different exercises so as not to have adverse effects on the level of testosterone.

Through Lifestyle

Get enough sleep:

Getting enough sleep have a significant effect when it comes to increasing testosterone levels and because the body produces testosterone during sleep. So attempting to sleep 7 hours daily will help.

Avoid stress:

Many experts believe that stress is a major factor behind the lack of production of testosterone in men in the modern era. In other words, when suffering from high cortisol level leads to low levels of testosterone.To achieve the highest level of testosterone tried to experience sports deep breathing and yoga and meditation.

Consult your doctor:

If you are sure that you are going through Low Testosterone levels in your body should ask your doctor for the proper medication that helps the body to increase production.