Testosterone is a hormone It plays a very important role in a man's metabolism. It is a sex hormone which develops to a great extent during puberty and as a consequence creates body hair, muscular development and a very strong and manly voice.
This hormone It is secreted by the testis but it is also produced in smaller quantities by women in the ovaries and the part of the adrenal cortex. Testosterone production is essential in the best along with other hormones, such as progesterone and estrogen. Its function in both sexes will create morphological, psychic and metabolic effects.
In men it creates stimulation of the erection on sexual desire, concentration, memory and mental status. It creates well-being and helps other functions such as the growth of bone density or creating a correct level of red blood cells. It really is essential that this hormone is at optimal levels, and for this we are going to give the best guidelines for increase testosterone.
High-intensity exercise and strength training
It has been proven that moderate exercise relieves the body of a lot of stress, especially emotional. You have to find strength to do some daily sports or go to the gym, as it will greatly improve your health and also create a physical attractiveness.
High-intensity exercise increases testosterone levels and its deterioration. There are many formulas that can be exercised to increase it with this type of exercise. Do not forget that stretching is the key exercise to accompany any activity.
For weight training you have to do repetitions or sessions with kettlebells or barbell. The best exercises are deadlifts or squats. You have to keep a slow pace when doing the sessions, in this way it becomes a high intensity exercise.
Lose weight
If there is a lot of excess fat in the body, you have to help take off those extra kilos. According to some studies, overweight men tend to have much lower testosterone levels. For this you have to take better care of your diet and burn calories with more exercise.
It is important eliminate sugar consumption, as this ingredient lowers testosterone. if consumed booze, you also have to try to remove it or at least reduce your intake as much as possible.
The best foods to consume are vegetables, fruits and those that contain healthy fats. The oysters, beef, garlic, broccoli, eggs and fish rich in Omega 3, They are essential foods that should not be missing in this type of diet.
Reduces stress
When a person suffers from stress is releasing high levels of cortisol. This hormone blocks the transmission of testosterone and therefore it is necessary to try reduce anxiety or emotional stress. The best resources that have the best results are having a positive visualization, letting things flow better, resting well and therefore getting enough sleep. Meditation and yoga also help very positively.
Taking vitamins and mineral supplements
Zinc and vitamin B are the best supplements to increase testosterone. Even vitamin D intake also helps a great deal, as it has been associated as a natural stimulant. According to one study, taking 3000 IU of vitamin D3 per day for 12 months increased testosterone levels by around 25%. Vitamins A, C and E they also go a long way in boosting levels.
deficiency of vitamin D has increased in the population in recent years. It has been confirmed that taking it creates general well-being, apart from other functions and boost testosterone. The best way to get it is sunbathing, you always have to try it although people can synthesize it in different ways. It will also depend on the time of the year to be able to absorb the sun's rays.
Taking other supplements to boost testosterone
The following supplements will help boost levels by being foods that They are part of natural sources. El Fenugreek are the seeds of Fenugreek (fenugreek) that contain a high concentration of phytochemicals to enhance this hormone.
There is a combination called ZMA made up of two minerals: Zinc and Magnesium. Both of great value to enhance physiological processes.
The taking of Ginger it also greatly helps in making great profits. It has also brought great results to the taking of Avena Sativa.
El aspartic acid It can also be taken in the form of supplements, it is an amino acid that also favors endogenous hormonal levels.
If you suffer from too much stress and cannot exercise a sport, you can take supplements such as Ashwagandha. A adaptogen, where your shot will create the function of being able to deal with aspects related to stress. In this way, a decrease in cortisol will be created and be able to give a counterpart in the inhibition of testosterone.