Testosterone is the male sex hormone and is responsible for the maintenance of bone density, muscle mass and sexual desire. Produced by the testes, adequate testosterone is essential for reproductive function.
Unfortunately, testosterone levels are reduced with age, usually starting around 30 years. This can cause health problems; among other things can create problems of impotence, loss of libido or problems to maintain an erection during sexual intercourse buy Nugenix direct.
That is why many men seek ways to increase their testosterone levels as a way to combat the symptoms of erectile dysfunction or loss of sexual desire.
9 EASY WAYS TO INCREASE TESTOSTERONE QUICKLY
Making changes in lifestyle and taking proper care of food helps increase testosterone levels. Here are some ways on how to get it:
- REST PROPERLY
There is nothing more important than getting enough sleep to keep testosterone levels high. Lack of sleep can affect the hormonal balance in your body. Make sure you sleep at least 7-8 hours each night.
It is necessary to give the body enough time to repair itself and release important hormones, and that is why the dream is of immense importance to your overall health.
- KEEP YOUR WEIGHT UNDER CONTROL
Being overweight is another way to kill your testosterone. Obesity is one of the many factors that influence testosterone levels, and losing that extra weight can help you improve your T-levels.
Similarly, lack of weight can also affect testosterone levels in a negative way. Therefore, find out your healthy weight range and make sure to keep your body weight within that range.
- HAVE AN ACTIVE LIFESTYLE
To learn how to increase testosterone levels, you need to understand how to maintain an active lifestyle.
It is necessary to understand that if you lead a sedentary lifestyle, this sends a signal to the brain that it is not necessary to strengthen the bones and muscles. This in turn would reduce the production of testosterone.
You do not have to spend hours in the gym to increase testosterone. A short time of 10-20 minutes a day is enough to keep your testosterone levels high.
Using a workout with reasonable weight, it can also help you increase your testosterone levels naturally. Just avoid doing too much, because this could produce the stress hormone in your body that would negatively affect your testosterone.
- BETTER CONTROL STRESS
It is difficult to avoid stress in the world today, but you can certainly learn to manage it better. Being under stress all the time would increase the levels of cortisol in your body, which would prevent your body from producing enough testosterone.
Participate in activities that you like to lower stress levels. Breathing and meditation exercises can also help you to have better stress control in your life.
- CHECK YOUR MEDICATIONS
Medications can have many side effects and a side effect is that they can lower your testosterone levels.
Some of the most common are opioid drugs, glucocorticoid drugs and anabolic steroids.
Do not stop taking these medications without consulting your doctor. Work with your doctor to adjust the dose or find a better replacement to help maintain testosterone levels.
- INCLUDE HEALTHY FAT, PROTEIN AND CARBOHYDRATES IN YOUR DIET
Eating a balanced diet is important, but if you want to know how to increase testosterone to improve erections, you will need to increase your intake of healthy fats, proteins and complex carbohydrates. However, keep in mind that overeating can affect your body weight, which in turn will affect your testosterone levels.
Getting enough protein will help you burn fat and increase lean muscle mass. Similarly, carbohydrates will help you handle vigorous exercise routines in a better way. Including whole foods in your diet, is the best way to maintain a healthy balance of proteins, fats and carbohydrates.
- LIMIT THE CONSUMPTION OF SUGAR
It is necessary to include carbohydrates in your diet for health, but you must also make sure that you are not receiving an excess of sugar from your diet.
The consumption of sugary foods leads to an increase in insulin levels that can lower testosterone.
Your body stores excess sugar in the form of fat and excess fat will absorb testosterone, leaving little for the muscles and bones. Therefore, you should avoid processed foods and get carbohydrates from whole grains, fruits, peas, oats and milk.
- INCLUDE MORE ZINC IN YOUR DIET
Without adequate levels of zinc, your body can not produce enough testosterone. You can get enough of it from dairy products, as well as meats. The fish will also give you a good amount of zinc, but avoid not having to eat meat or fish.
You can also take a zinc supplement, but you start with a low dose. Anything less than 40 mg will work well and will prevent nausea.
- AVOID OR LIMIT ALCOHOL
Drinking alcohol can damage your testosterone levels. You should avoid beer also because it is estrogenic and can lead to an increase in estrogen levels, which would reduce sexual desire and adversely affect testosterone levels.
It is better to stop drinking altogether, or at least try to limit your intake and drink only in moderation.