Testosterone is the male sex hormone but It is also produced in female body in 10-12 times lower quantities. In your youth and early 20s, the level of this miraculous hormone makes the peak. But keep this in mind: nothing lasts forever.
Testosterone determines your sexual strength and decreases by 1.6% every year after the age of 30. The decline is seen in the other areas. Low power, low libido, intolerable muscle aches… The list goes on.
People with severe deficiency in testosterone hormone must consult a physician. After lots of tests, the doctor can decide whether you need medical treatment or other ways to increase you testosterone level. If you are lucky, you may increase your testosterone level by natural ways.
It is also possible to increase the testosterone hormone naturally in home conditions without taking any medication supplements. In fact, how healthy we live is the main factor affecting our hormone level. Increasing our daily activities and eating healthy foods can be a good start.
we have listed the 13 natural ways to increase your testosterone level, which you can achieve at home.
13 natural ways to increase testosterone levels
1. Losing weight
There is a correlation between your testosterone level and the amount of fat in your body. The less your fat amount is, the higher your testosterone will be. The cause of this condition is the presence of estrogen hormone in women in high fat tissues. As the amount of fat increases, estrogen will increase and the feminine breast type formation will begin to be observed. Therefore, we can reduce the estrogen hormone by losing weight and indirectly increase the testosterone. In addition, losing weight will help you to regain a healthy body in all respects.
If you are eager to lose weight in this respect, you will need to be careful about the amount of carbohydrates in your diet. Because the amount of high carbohydrate increases your insulin resistance level. This leads to an increase in the amount of fat that is being stored in the body.
In addition, If you are serious about increasing your testosterone levels naturally you need to reduce your fructose consumption. Daily consumption should be up to 25 grams.
2. Regular sleep
Adequate and regular sleep has a great importance in human health. Many problems such as loss of concentration during the day are observed in people who cannot get adequate sleep. One of these problems is the decline in testosterone hormone levels. According to studies, it was observed that male individuals who reduced daily sleep time to 5 have a 10% decrease in testosterone hormone levels. Those who want to increase testosterone levels should always pay attention to their sleeping hours.
Insomnia or excess sleep is one of the parameters that increases your weight gain.
3. Opt for healthy fat consumption
Many people have bad thoughts about fats. Many of us think that fats are very harmful and shouldn’t be consumed. But contrary to what is considered, research shows that when our fat consumption reaches below 40%, the decrease in testosterone is starting to appear. The important point here is that the choice of fat consumption should necessarily be preferred in healthy fats.
1 in 3 of the calories that we receive daily from our bodies should come from healthy fat sources such as butter, olive oil, nuts, red meat.
4. Weight work and bodybuilding
There are many benefits to body weight lifting and regular sports. One of them is to increase testosterone levels. Regular weight work within a program or the development of the body will be beneficial for you.
5. Make tight workouts
Increasing the level of your workouts will increase testosterone levels. The most effective way is to use all the energy your body can give in a very short period of time, such as 30 seconds, with heavy training and then a moderate training of 1-2 minutes.
6. Avoid stress
The hustle and bustle of everyday life increases the stress level. This increases the cortisol hormone and lowers the testosterone.
7. Do not consume alcohol
Alcohol affects the testosterone hormone in a negative way. Those who want to keep the hormone level elevated should definitely avoid alcohol. Alcohol converts testosterone directly into estrogen hormones. In this regard, the beer is particularly characteristic of the estrogen hormone enhancer.
8. Vitamin D
Vitamin D is crucial to testosterone. Consuming vitamin D for 1 year can increase the hormone level by 20%.
It has a definite bond with testosterone. Deficiency testosterone level decreases. The deficiency may also cause cancer.
10. BCAA Consumption
Daily BCAA consumption increases the hormone more. BCAA is found in foods containing eggs, cheese and other quality proteins.
11. Reduce sugar
Reduce sugar consumption to improve a healthy life and testosterone hormone. If possible, avoid sugar-containing foods altogether.
12. Green Consumption
Spinach, cabbage, and the taste of cauliflower, broccoli consumption increases the hormone emission effect.
13. Nutritional Supplements (Supplement)
Medical advice and dietary supplements purchased from trusted places show an impact that increases your hormone level. The contents of Supplements constitute substances such as vitamins, amino acids and protein powders. They are not included in the pharmaceutical category and are recommended to all athletes because they are not considered doping.