Posted on Mar 9, 2022 208
Why do we need testosterone?
Testosterone is the main male hormone that defines the abstract term “masculinity” in both appearance and behavior of men. Powerful muscles, self-confidence and his actions, the sharpness and speed of thinking in any, even the most unusual situation - all this should be grateful to testosterone.
From 30 years of age, the concentration of testosterone in men declines.
So how can this hormone be increased and maintained in moderation?
1. Get rid of excess weight.
Men who are overweight have lower testosterone levels. Getting rid of extra pounds leads to an increase in testosterone levels.
2. Expressed strength training and intermittent fasting
If you combine short, intense workouts and intermittent fasting, your testosterone levels begin to rise progressively. The fundamental principle of strength training: fewer repetitions, more weight, and basic exercises. Intermittent fasting corrects the hormonal background, promotes testosterone synthesis and loss of excess weight.
3. Maintain zinc levels.
To increase testosterone levels, you need to include enough zinc in your diet. That is why it is important to consume products that are high in this trace element: meat, fish, milk, cheese, beans, natural yoghurt and kefir.
The daily allowance for adult men is 11 mg.
4. Vitamin D
Vitamin D influences testosterone levels. Taking vitamin D supplements increases testosterone levels in men, even those who are overweight.
The daily allowance of vitamin D for adult men is 600 ME.
5. Stress minimization.
When you are under a lot of prolonged stress, your body produces cortisol, which blocks the effects of testosterone. And there’s no escaping stress in today’s world. So it’s important to learn how to relax, pay attention to meditation or yoga.
6. Limit sugar from your diet.
When blood glucose levels increase, testosterone levels begin to fall.
7. Consume “healthy” fats.
By “healthy” we mean not only polyunsaturated fats but also a certain amount of saturated fats, because they all take part in the synthesis of testosterone. Animal fats should account for less than 40% of the energy we get from food. The rest of the fats should come from plant sources.