Both the male and female bodies contain testosterone, though it is more concentrated in the male body. The “male hormone”, testosterone is often called. It is important for men to have a healthy hormone.1 US researchers found that testosterone levels can be low and are associated with chronic diseases. You will be healthier if you can naturally increase testosterone.
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What should the Testosterone Levels of Men be?
Experts consider blood levels between 3 and 10nl/ml (nanograms/millilitres) to be normal. Some men have blood levels that exceed 10 ng/ml.
People who have testosterone levels below the norm might consider taking testosterone preparations to boost their levels. Experts advise against doing this. Why? If the hormone is provided from the outside, the body’s natural production will decrease over time. This should not be done in the most extreme cases.
Low Testosterone Levels can be caused by Several Factors
Low sleep quality and other unhealthy vices like smoking and alcohol consumption can have a significant negative impact on testosterone levels. Experts believe that frequent alcohol consumption can cause testosterone levels to plummet and the “female hormone oestrogen” to rise simultaneously. Hops, for instance, are a strong phytoestrogen. A plant-based female hormone. The many chemicals in cigarettes can also cause a disruption to testosterone’s balance.
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Natural Methods to increase Testosterone – Strategies and Tactics
Sex
The testosterone level drops to its lowest point one week after the last ejaculation. A permanently low testosterone level can result from men who abstain for prolonged periods. Regular ejaculation, on the other hand, has a positive effect. Experts agree that a lively sex life leads to a higher testosterone level.
Exercise
For increasing testosterone levels, balance strength and endurance training is ideal. For cardio, 45 minutes is the ideal time. A workout that is too long should be avoided, at least for men. Specialists have reported that marathon runners are known to have “ruined their hormone balance.” Competitive athletes should have their testosterone levels checked at least twice per year.
Reduce belly Fat
Belly fat is home to the enzyme aromatase. This enzyme converts “male hormone” into “female oestrogen. Fat deposits around the abdomen can also have other negative consequences, such as increased blood pressure, obesity and disturbed fat metabolism. These are all well-known.
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Fasting
Intermittent fasting is believed to have many health benefits, including an increase in testosterone levels. A study has shown this to be true.2 Normal-weight men who fasted for 12 to 56 hours have seen a 180 percent increase in testosterone conversion.
Oatmeal for breakfast
Oat bran and oatmeal are great for increasing testosterone levels. Oats are rich in so-called “avenacosides”, which decrease the amount of a protein in the blood that could otherwise block the sexhormone.
More Cabbage
All kinds of cabbage: broccoli, Brussels sprouts and white cabbage, as well as cauliflower. – contain high levels of vitamin C, so they should be consumed more often. In addition, cabbage scores with certain secondary plant substances and an exciting property in terms of testosterone: it inhibits the (testosterone-depleting) aromastasis mentioned above.
Enjoy Oysters
Oysters are an aphrodisiac due to their high levels of zinc. It has a positive impact on testosterone levels.
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