To increase testosterone naturally you should make a diet rich in zinc. The increase of this hormone stimulates libido and fertility, in addition to promoting hair growth and making bones stronger, having benefits in men and women respecting the correct values for each sex, which can be discovered through a test of blood.
Generally, testosterone should be increased when its values are less than 300 ng per dL, but treatment should only be initiated by indication of the endocrinologist and in some cases, it may be necessary to use supplements, such as Provacyl or to apply injections, gels or adhesives.
Other attitudes that help produce normal hormonal amounts is having a good night's sleep and controlling stress.
Testosterone leads to decreased body fat and promotes increased muscle mass, making the body strong and defined.
How To Increase Testosterone Naturally
1. Make a diet rich in zinc, vitamin A and D
To increase testosterone, men should:
- Eating foods rich in zinc, such as oysters, liver, beans, nuts or sunflower seeds, for example;
- Eat foods high in vitamin D such as salmon, sardines or egg. In addition, it is also important to expose to the sun daily, before 11am and after 4pm, for at least 1 hour;
- Eat foods rich in vitamin A such as mango, spinach, tomato or fish oil.
One should also reduce the consumption of foods with sugar and soy because they can lead to the reduction of the amount of testosterone.
However, to make a proper diet one should go in the nutritionist to make a menu according to the needs of the man.
2. Perform weight training at the gym
Bodybuilding exercises performed at the gym with weights promote the production of testosterone and therefore, the man should perform daily intense physical activity for at least 30 minutes using dumbbells, bars and elastics. In addition, this type of exercise facilitates the burning of fat and leads to increased lean mass.
If going to the gym is a sacrifice see how to find pleasure in the gym and do not give up.
3. Sleep well every day
A good night's sleep, sleeping more than 5 hours in a row, increases the production of testosterone and decreases the levels of cortisol, which is the stress hormone, which when elevated leads to weight gain which is also a factor for the decrease in testosterone.
In addition, you should spend 2 hours a day to relax and engage in leisure activities such as reading, watching TV or sightseeing.
4. Maintain adequate weight
To avoid low levels of testosterone, one should maintain adequate body weight, with a BMI of less than 29, and in order not to develop obesity one should eat a balanced diet and be active.
Calculate your BMI and see if it is within the normal range:
How To Increase Testosterone With Supplements
In some cases, it may be necessary to take testosterone supplements to increase their amount, especially when the levels are too low.
Some supplements that your doctor may indicate include Pro Testosterone, Provacyl and Testex, for example.
Signs that you need to increase testosterone
Some symptoms that may indicate low testosterone levels include:
- Little sexual interest;
- Constant forgetting;
- Frequent tiredness;
- Mood changes, prevailing symptoms of depression;
- Difficulty in having a muscular body and accumulation of fat;
- Little amount of hairs on face, trunk and intimate region;
- Difficulty falling asleep and lots of restlessness at night;
- Bones brittle and osteoporosis development.
Generally, it is necessary to have more than one associated symptom and, in case the doctor suspects low testosterone, may indicate a blood test to confirm. See the causes and symptoms of altered testosterone.
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