Research has proven that adequate testosterone levels good for men's health Therefore, men should make sure that I myself have normal testosterone levels. especially when entering middle age which testosterone levels in men will begin to decrease naturally to prevent low testosterone These research-backed methods may help increase testosterone levels. in the body for men in a natural way
A study in the European Journal of Applied Physiology found that the more active people are, the more active they are. The more testosterone there is. Numerous research reviews have found that People who exercise regularly have higher testosterone levels. In the elderly, exercise increases testosterone levels, strength and good mobility. in obese men Physical activity is more beneficial than diet. in terms of increasing testosterone levels
Resistance exercise, such as lifting weights, is the best type of exercise to increase testosterone levels. As with exercises called High-intensity interval training, or HIIT, is also very effective.
2. Eat protein and carbohydrates.
What you eat has a huge impact. to testosterone and other hormones fasting or overeating May interfere with testosterone production eating enough protein It can help maintain proper testosterone levels. Just as carbohydrates play an equally important role. The research shows that Carbohydrates can help increase testosterone levels. during the weight lifting
3. Eat More Fat
But not any fat. Polyunsaturated fatty acids can be harmful to health. and may reduce the production of testosterone Eating fats that boost testosterone levels Should choose saturated fat. Or monosaturated fats such as butter, egg yolks, olive oil, almonds, avocados due to cholesterol, which is found in saturated fat. It is important for the production of testosterone. The cells convert cholesterol to free testosterone. Research shows that diets with less than 40% fat energy may lower testosterone.
4. Maintain Vitamin D Levels
Vitamin D is a vitamin that has been shown to have many health benefits. as well as on testosterone levels In a 12-month study in the United States, a 3,000 IU daily vitamin D3 supplement can increase testosterone by about 3,000 IU per day. As with another study in the Journal of Hormone and MetabolicResearch, vitamin D supplementation May help address vitamin D deficiency and affect the increase in testosterone
Therefore, be sure to get enough vitamin D. with the right amount of sunlight and eating foods rich in vitamin D, such as salmon, milk, high-fat fish or taking vitamin D supplements
5. Zinc and Magnesium Supplements
Both are essential minerals in the production of testosterone. Therefore, be sure to You are getting enough of these two minerals. Pumpkin seeds are a rich source of zinc and magnesium. which is easy to eat Including all green leafy vegetables, however, eating too many mineral supplements. can have a negative effect Therefore, you should be very careful.
6 run fast
Accelerated running has shown that Positively affects testosterone levels. The study looked at weightlifters who performed brisk runs twice a week. compared to those who lifted only weights without running. have increased testosterone levels
But long-distance runners like marathons was found to have lower levels of testosterone. This may be related to cortisol. which we already know has an effect on testosterone Long-term exercise is more stressful for the body. therefore have higher cortisol levels and resulting in lower testosterone while running fast for a short time Causing cortisol to rise soon and then decrease. The body has a rest period. and increase testosterone But you shouldn't run too fast. Should allow the body to have time to rest. In order to benefit from the increased testosterone
7. Get enough sleep.
In addition to being as important to the body as with diet and exercise Getting enough sleep is also important for testosterone. By a study from the University of Chicago in the United States. It was found that testosterone levels were lower in men who did not sleep enough.
Adequate sleep can vary from person to person. But one study found Only sleeping five hours a night It was linked to a 15% reduction in testosterone levels and one long-term study that observed only four hours of sleep per person. and found that they had lower levels of testosterone
One study calculated that Increased sleep every hour It can increase testosterone by an average of 15%, and another study suggests that sleeping 7-10 hours per night. It is good for long term health. And it's good for testosterone levels too.