Testosterone hormone, in other words, male hormone. Although it is called male hormone, it is not found in men. The hormone testosterone is also found in women, but its release is higher in men.
Testosterone is a fundamental need for the body to perform certain tasks. It takes on many tasks such as strengthening the bones, increasing muscle mass, adjusting the fat ratio and increasing the energy level.
If the testosterone level is low, the testosterone level can be increased by natural means without the use of medication. Today, there are many reasons that affect our testosterone level. Many factors, from diet to daily activities, affect testosterone levels.
If you want to find out what are the factors that reduce and increase testosterone hormone, let us take you in this article. With these methods you can increase your testosterone levels naturally.
Increase testosterone level with regular sleep
Failure to sleep sufficiently can cause a decrease in the testosterone hormone in an observable way. On the other hand, sleeping too much can increase the body fat. The excess fat in the body can reduce the estrogen content and testosterone hormone. So if you sleep 7-8 hours daily, it can help increase your testosterone level.
Increase testosterone level with sports
There are dozens of benefits of systematic sports and one of them is to increase the level of testosterone in the body.
Increase testosterone level by losing weight
Testosterone levels are directly related to fat in the body. The reason for this is the presence of estrogen hormone in adipose tissues. Research has shown that overweight people have lower testosterone levels. As the body fat ratio increases, the hormone estrogen will naturally increase.
So by reducing the amount of fat in your body, you can indirectly raise the level of testosterone in your body. Consuming a small amount of carbohydrate-containing nutrients in your diet will greatly help. Because carbohydrates can increase the level of insulin resistance, causing the body to increase the amount of fat.
Increasing testosterone levels with greenery consumption
Greens such as broccoli, cauliflower, spinach and cabbage have important properties in increasing the hormone testosterone in the body. Therefore, it will be very useful to consume lots of greenery.
Increase testosterone level with healthy fat consumption
Consuming fat is not directly harmful. One of the things our body needs is fat. The point to be considered here is that it is not consumed from ready and harmful oils. Therefore, olive oil, red meat, nuts should be fed from healthy oil sources such as.
Increase testosterone level by consuming vitamin D
The most important vitamin to which testosterone is fed is vitamin D. Research shows that if vitamin D is consumed for one year, a 20% increase in testosterone hormone levels occurs.
Increase testosterone level with hard set
We said you could increase your testosterone levels by doing sports. But we will tell you about a detailed and effective method. The trick is to consume the energy of the body in a short period of time.
For example, while walking on the treadmill, run as fast as you can for 30 seconds, then continue with normal tempo for 2 minutes. When you do this for 10 repetitions, you can get more tired and trigger the testosterone hormone level in the body.
To increase the level of testosterone by avoiding stress, alcohol and sugar
Stress in our daily lives increases the hormone cortisol and decreases the hormone testosterone. In other words, it prevents the production of testosterone. Therefore, stress should be avoided. Otherwise, alcohol should be avoided. Alcohol tends to increase the estrogen hormone, especially after the beer enters the body. You should also avoid sugar consumption.
What are the effective foods that increase testosterone?
Foods that increase testosterone. Shrimps, oysters, bananas, eggs, lean red meat, sunflower seeds, avocado, garlic, salmon.