Role of testosterone for a man is vital. Why? Because, this hormone is responsible for the establishment characters such as the formation of masculinity muscle, bone mass, heavier voice and hair growth. Men get machismo or maturity of the function of this hormone. Low testosterone levels are also substantially affect the health because it can increase the risk of heart attack.
Typically, testosterone levels will decline with age (approximately 1 percent per year). The decline of this hormone will cause a variety of health problems such as osteoporosis and obesity. But keep in mind, low levels of testosterone in the male body is not solely due to the aging factor. A young man is also at risk of declining testosterone levels.
Many ways to improve or maintain testosterone levels remained stable. One is through hormone replacement therapy. However, this method is not completely safe because it has side effects. There are several ways a more secure and natural to raise the testosterone levels in the body. Here are some of them:
1. Reduce excess body fat
Obesity is a global problem. A number of studies have shown that excess body fat can raise levels of estrogen, which can further reduce your testosterone levels. By doing regular aerobic exercise such as walking, jogging, running, bicycling, jumping rope and swimming along with proper diet control, can effectively cut the percentage of total body fat.
The process of weight loss should be gradual and should be limited to the level of fat loss around a pound (about 500 grams) per week. Perform an extreme diet with caloric restriction, it will stop the production of testosterone. So, you need to choose a healthy way to lose weight.
2. Strength training
To increase testosterone levels, you have to further intensify the workout. Rather than cardio exercise, strength training is more effective in stimulating testosterone. Types of exercises such as squats, deadlifts, bench presses (chest muscle), dips and lunges more effective in increasing testosterone levels. The release of testosterone are directly related to the intensity of your workout time.
3. Balanced diet
Run a balanced diet program (the needs of macro and micro) is something that must be maintained. It is not only good for health, but also in maintaining testosterone levels. Research has found that men who eat a diet rich in monounsaturated fats had the highest testosterone levels.
The scientists believe that monounsaturated fats have a direct effect on the testes which become the main venue of testosterone secretion. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fats. Consuming foods rich in zinc (zinc) can also assist in the formation of testosterone naturally.
4. Reduce consumption of Alcohol
To maintain healthy testosterone levels, you have to reduce the consumption of alcohol. High levels of alcohol directly affects the endocrine system, thus disrupting the production of testosterone. So, from now to say "No" to drinking alcohol.
5. Sleep
You must get at least 7-8 hours of rest time at night. Lack of sleep can lead to decreased testosterone levels and increased levels of cortisol (catabolic hormone) which can lower your testosterone levels. Laboratory studies have shown that testosterone levels will rise in the morning after a person is getting enough sleep.
6. Avoid stress
Excessive stress also contributes to the production of cortisol, which potentially can lower testosterone levels because of the nature kataboliknya. Some relaxation techniques such as yoga, meditation and breathing exercises can help you to reduce the effects of stress.
7. Frequent sex
Increased sexual activity helps improve the endocrine system to produce more testosterone. Some studies suggest, having sex in the morning can be more beneficial in terms of improving the level of testosterone a man.
Post a Comment