The best ways to increase testosterone have to do with a healthy lifestyle, in which there is a balanced diet, regular exercise, and a stable mood. There are also drug therapies that can be effective.
There are natural ways to increase testosterone. This is a sex hormone found in mammals, reptiles, and birds. In the case of humans, it produced in the testicles of men and the ovaries of women. The adrenal glands, for their part, secrete small amounts of this substance.
Testosterone is the main male hormone. One of its fundamental functions is to promote the development of the testicles and the prostate. It serves to maintain the male’s secondary sexual characteristics, such as facial hair, muscle and bone mass, and deep voice.
Table of Contents
Testosterone Effects
From a physiological point of view, testosterone has two main effects: anabolic and androgynous. Among the former are the following:
- Increase in muscle mass and strength.
- Increase in bone density.
- Maturation of the bones.
- Longitudinal growth, that is, an increase in the height of the person.
The androgenic effects have to do with the maturation of the sexual organs, such as the penis and scrotum, during the prenatal stage. This development deepens with puberty, leading to the growth of body hair, especially in the beard and armpits. The latter are known as secondary sexual characteristics.
Testosterone is responsible for maintaining healthy bones and muscles. Determines hair growth and the location of fat on the body. It is responsible for the production of sperm, maintaining sexual desire, and promoting erections. It also helps in the generation of red blood cells, favors the increase of energy, and even influences the mood.
When this hormone decreases, either due to natural causes such as age or due to side effects of some medical treatments, it is important to find the right ways to increase it to restore balance.
Ways to Increase Testosterone
While there are various ways to increase testosterone, natural ones recommended for their ability to promote an overall healthy lifestyle. You can exercise, lose weight, consume specific foods, reduce daily stress, and seek certain sexual stimuli. Let’s look at this in more detail.
1. Hormone Treatment
After a medical consultation and a blood test, the GP may recommend treatment with hormones. The drugs given in these cases are synthetic forms of testosterone. These are replacements that can be administered by injection, patches, implants, or gels.
While replacement therapies improve bone health and other testosterone-related health issues, they may also have side effects. They can lead to infertility, disseminated blood clots, an enlarged prostate, trouble sleeping, increased cholesterol, and heart conditions.
2. Exercises to Increase Testosterone
One of the means to increase testosterone is to do physical exercise. High-intensity exercises and strength training are the most effective ways to improve the hormone naturally. Weight lifting is very favorable, even for older men.
High-intensity interval training highly recommended. It consists of increasing the weight lifted, instead of doing more repetitions and doing exercises that work more muscles—moments of high effort alternate with others of rest.
3. Peak Fitness
The fitness peak is also advisable. This is a high-intensity practice with short exercises and pauses between one series and another. It has become popular because it allows the working muscles of the whole body in a few minutes.
In this case, exercises are performed with the greatest weight and at the highest possible speed in 30 seconds. After that, there is a rest of 90 seconds more, accompanied by deep breaths. And the activity begins again.
4. Proteins, Fats, and Carbohydrates
The food has a huge impact on hormone levels and is a way to increase testosterone. In principle, it is best not to eat too much, but not to spend a long time without eating food, since both factors alter the balance.
It is advisable to maintain a diet in which proteins, fats, and carbohydrates are present. These last two foods eat in moderation and a reasonable proportion to protein.
5. Sun and Vitamin D
Based on available data, vitamin D is a natural stimulant that helps increase testosterone. There is evidence that its supplements affect the increase of this hormone.
For vitamin D to be assimilated and fixed correctly, yes, or yes, you must sunbathe. The best thing is to exposed to it for periods of 15 to 30 minutes every day. You have to be careful to do it in the early hours of the morning or the late afternoon.
6. Reduce Stress
Under stress conditions, there increased cortisol production. This is associated with decreased testosterone. Therefore, avoiding stressful situations is also a means of increasing the creation of the male hormone.
When a person is calmer, testosterone levels tend to increase. To achieve this state, it becomes essential to apply modifications in the lifestyle that are typical to make it.
Increase Testosterone for a Better Quality of Life
The recommendations for increasing the amount of testosterone in the body not intended to increase secondary sexual characteristics but to strengthen all the positive effects of the hormone. Remember that the substance affects not only the masculinizing aspect but also cardiovascular risk.
You can implement these recommendations that we share with you today. Besides all are easy to apply and, if you have doubts, consult a health professional for advice.
