It is not uncommon for erection problems and libido, extra pounds or fatigue to be blamed on lowered testosterone levels. Home remedies to restore the male hormone to the proper level are one thing. It will be necessary to consult a doctor to exclude diabetes, insulin resistance, atherosclerosis and osteoporosis, which are often associated with it.
It happens that the increase in body fat is deadly for testosterone, although this relationship does not apply to all men with extra pounds. Nevertheless, a regular dose of exercise will reduce the likelihood of problems with the production of the hormone.
Alarming symptoms
In addition to the typical symptoms mentioned in the introduction, which indicate low testosterone, you can observe a decrease in bone density, hair loss, lower ejaculation volume, problems with concentration and life motivation.
Simple ways to increase testosterone
- Take care of your mental hygiene, get enough sleep and learn to deal with stress. Stress hormone – cortisol, participates in the breakdown of adipose tissue and weakens testosterone. This is important because a large percentage of men with low testosterone levels often struggle with hostility, anxiety or depression. In this situation, it would be advisable to talk to a psychologist, find time for things that give us pleasure. Maybe it’s worth looking around for a new hobby?
- Eliminate sweets, because an increase in sugar can inhibit testosterone production by as much as 1/4. For this reason, limit beer and white bread. An Irish study showed that a large percentage of people who consumed 75 g of glucose still had lower levels of the hormone described here after 2 hours.
- To increase the production of testosterone, it is helpful to introduce avocado to the diet, which contains valuable fatty acids, and to consume butter and olive oil, thanks to which, after 21 days of use, testosterone levels can increase by as much as 17%. A tablespoon a day is enough. It is worth taking care of the supply of magnesium and zinc. A valuable source is spinach, oysters, nuts, cereal sprouts, pumpkin seeds and, of course, avocados. Butter contains vitamin D, as do milk, eggs, tuna and shrimp. Although there are no final research results regarding the effect of this vitamin on testosterone, everything indicates that it has a beneficial effect on it.
- Training at the gym will help stop the decline in muscle tissue that progresses over the years. If we apply ourselves to exercise and try to visit the gym regularly, we can even strengthen its level. Set aside time for pull-ups, squats, effort with weights, while lying on the bench or so-called. deadlift.