Testosterone - a main male sex hormone in women although it is also present in small amounts. The pituitary gland, located at the base of the brain, controls production of testosterone by the sex glands (gonads) and adrenal cortex. For this stands luteinizing hormone, which regulates the production of testosterone. This hormone is most commonly associated with sex, as is involved in the process of puberty and physical changes such as muscle growth, voice changes, hair growth, the emergence of sexual desire.
Nevertheless, to maintain the optimum level of testosterone is important at any age. This hormone controls many health parameters affecting bone density, blood composition, reducing body fat, resistance to stress, immune system and brain development. Testosterone deficiency can lead to low sex drive, infertility, fatigue, irritability, depression, reduced muscle mass and an increase in fat. Research in this area showed that men's testosterone levels are low, have an increased risk of diabetes, osteoporosis, and cardiovascular problems.
How to increase the level of testosterone
1. Physical activity
Exercise - this is one of the most effective ways to prevent many diseases related to lifestyle, as well as to increase testosterone. Studies have shown that those who regularly participate in sports, there are high levels of testosterone. Intense weight training are the most effective.
2. Enjoy healthy fats
Contrary to popular belief, not all fats are bad for the body. Studies have shown that a diet rich in both monounsaturated and saturated fats can increase levels of testosterone in men! In addition, consuming a moderate amount of saturated fats from healthy sources, you reduce the risk of developing cardiovascular disease. Good sources of monounsaturated fat - is olive oil, peanut oil and avocado. Healthy saturated fats found in lean red meat, coconut oil, cheese and egg yolks.
3. Beware sugar.
Another important step is how to increase the level of testosterone. The fact that this hormone is in competition with insulin, which causes problems with diabetes, it is therefore important not too stimulating to maintain optimum health and weight.
4. compensate for a deficiency of vitamins
Testosterone is very sensitive to deficiencies in the diet. Thus, it is important to resort to vitamin therapy. In the first place it is important to make up the deficiency of vitamin D. It is important at all ages in health and general level of testosterone. Good sources of the vitamin are salmon, tuna, eggs, and of course sunshine. Are important, and B vitamins, as are involved in many chemical processes in the body.
5. compensate for a deficiency of minerals.
Zinc helps to increase testosterone levels, as inhibits the process by which the body converts testosterone to estrogen. This important mineral is found in liver, red meat, mussels, oysters, wheat, sesame, mushrooms, broccoli, peanuts.
The following mineral, which should pay attention - this is magnesium. Low levels of its effect on sleep, decrease in insulin resistance and testosterone in the body. Compensate for mineral deficiency will help you nuts, seeds and green leafy vegetables.
6. Get enough sleep
Sleep, or rather its lack of quantity - is another enemy of testosterone. The number of perfect sleep varies from person to person. However, scientists have found that a regular night's rest period of only 5 hours leads to a reduction in the level of testosterone by 15%.
7. Avoid stress
The main stress hormone - cortisol is. It is involved in the breakdown of muscle tissue, suppress the immune system, increases and decreases fat testosterone. When cortisol rises, reduced testosterone, therefore strive to reduce stress in your life.
So you are wondering how to increase testosterone levels? As you can see, this can be done by natural methods, changing your lifestyle. Focus on the right diet, exercise regularly, get enough sleep, eliminate bad habits, smile and enjoy your life. So you will improve your health and increase testosterone levels.