What is testosterone?
Testosterone is a hormone produced mainly in the testes, which gives man some of his masculine characteristics: he grows hair on his chest and beard, makes his voice more serious and increases the size of his penis and testicles fat burners.
Testosterone helps men maintain:
- Bone density
- Strength and muscle mass
- The distribution of fat
- The production of red blood cells
- The sexual desire
- The production of sperm
Symptoms of low testosterone
From the age of 30, the testosterone level begins to drop (close to 1% per year) and this can cause some symptoms:
- Physical changes. Some physical changes can be: decreased strength and muscle mass, and increased body fat.
- Changes in sexual function. It can decrease sexual desire and increase the possibility of being infertile.
- Changes in sleep patterns. Low testosterone can cause insomnia.
- Emotional changes. There may be loss of confidence or concentration problems.
How to know the level of testosterone?
The only way to know the level of testosterone is by having a blood test.
How to increase the level of testosterone naturally
Do not miss the best tips to increase the level of testosterone naturally:
According to a study presented at a meeting of the Endocrinology Society in 2012, losing weight is a good way to increase testosterone levels. Here you can find some secrets to lose weight.
Do intense and short exercise
High intensity and short exercise has been shown to increase testosterone. Here you will find some options of intense exercise. To do this you can use an elliptical machine, a treadmill or practice swimming.
Zinc helps produce testosterone and has been shown to increase its levels in just 6 weeks.
Some good sources of zinc are: raw milk, raw cheese, beans. You can also support yourself in the consumption of zinc supplements.
Consume vitamin D
Vitamin D helps maintain semen quality and sperm count, also increases testosterone levels. A good way to get vitamin D is to sunbathe about 15 minutes a day (always using sunscreen). You can also choose to consume vitamin D supplements.
Decrease the level of stress
When you suffer stress your body releases high levels of cortisol, known as “the stress hormone”. This hormone blocks the effects of testosterone. Discover some secrets to free yourself from stress.
Eat healthy fats
According to various studies, a diet with less than 40% energy in the form of fat causes a decrease in the level of testosterone.
Try to consume saturated fats of animal and vegetable origin: meat, dairy products, coconut, olive oil, nuts, almonds, avocados and nuts.