If your testosterone levels are within the expected range for your age, you will not need to resort to drugs. Incorporate the sound recommendations presented in this article to your daily routine to maintain or improve balance of testosterones in naturally your body.
1 – Lose Excess Weight
Overweight men are more likely to have pre-diabetes and lower testosterone levels than thinner men.The best way to lose weight and increase testosterone is having a healthy and balanced diet without resorting to strict diets impossible to fulfill.Supplement your diet with physical exercise every day.It is important to reduce the amount of abdominal fat through specific exercises.Several studies have shown that fat that accumulates around the waist is associated with an increased risk of cardiovascular diseases such as heart attack and stroke.
2 – Include Foods Zinc Enriched in Your Diet
Zinc is a trace element essential to health that is required in small amounts.After iron, the second element is present by its concentration in the body. It promotes immune system, cell growth, metabolism of carbohydrates and helps maintain the balance of testosterone, among other functions.
According to the National Institute of Health men require about 11 milligrams of zinc. Some foods that contain zinc include red meat i.e. beef, lamb as dark meat contains more zinc than white meat. You can also find zinc in legumes, nuts, oysters, crab, lobster, whole grains and yeast. In addition to zinc, your body needs other minerals and vitamins to function properly. In daily diet, we need all the nutrients and some doctors recommend taking a daily supplement with minimum amount of vitamins and minerals that body requires.
3 – Reduce Your Stress Levels
When you are under a permanent state of stress, your body releases the hormone cortisol in abundance.When this happens, your body will have a reduced ability to produce testosterone.Sleep at least 7 hours a day, cut your working hours to a maximum of 10 hours or less, exercise every day, perform some favorite activity like reading, watching movies or listening to music and make love more often.Sexual activity with your partner relaxes you as well as produces a state of physical and emotional wellbeing.
4 – Consume Less Sugar
Consuming sugar raises levels of glucose in the blood. According to different researches, glucose intake may decrease 25% testosterone levels in the blood.This occurs in diabetic men, pre-diabetic and in men with normal glucose tolerance.
It is necessary to reduce the consumption of sugar-containing foods such as candy, desserts and cakes, so add less sugar to coffee.
Some men tend to take testosterone boosters, but booster side effects could be really harmful, so it is better to stay away from them.