If your sexual desire has decreased, or you want to improve your muscle mass and prevent your tummy from coming out, increasing testosterone levels is an option that more and more men turn to every day. Here's how to do it.
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The growing interest in well-being means that every day new alternatives are sought to combat the problems of low testosterone production. First of all, a solution would be to use medication, which requires prior approval from a doctor, who will assess the possible risks. Two different methods are usually used: patches and gels that release testosterone, which are used daily, or intramuscular injections, which have a more distanced application in time (even quarterly).
Another option is to maintain a healthy lifestyle, for which physical exercise should be performed to avoid overweight, which leads to a propensity to have low levels of testosterone, in addition, both aerobic and anaerobic exercise helps stimulate the production of this hormone. It is advisable to sleep about eight hours a day to encourage the body to produce more testosterone and control stress.
In addition, dietary habits should be monitored. Among the most suitable foods to stimulate the production of testosterone stand out:
- Foods with a high protein content: among which are included low-fat meat (especially pork loin and cured ham), soy, dairy products, cod, peanuts, tuna, peas .
- Foods rich in zinc: those that have greater contribution of this nutrient are chocolate, watermelon seeds, spinach, lamb, oysters, pumpkin, mushrooms, mushrooms .
- Products with a lot of vitamin D: cereals, bread, salmon, mackerel, canned sardines, eggs.
Other very suitable foods are beans for their amount of D-aspartic acid; garlic, which stimulates the production of testosterone; coffee, Brazil nuts, almonds, or cruciferous vegetables, for their content in indol-3-carbinol (cauliflower, broccoli, cabbage, cabbage...); or grapes, for containing resveratrol.
Finally, there is the possibility of resorting to supplementation, which is the most convenient way to take adequate amounts of the different substances that help stimulate the production of testosterone, and for which you should also consult previously with a good specialist which is the most suitable for your case, its possible contraindications, and how to use it properly. Among the most appropriate for this we find:
- D-aspartic acid: releases hormones such as luteinizing and growth hormone. It also works on the testicles, where it helps in the synthesis of testosterone.
- Andean Maca: Maca root is considered not only a powerful aphrodisiac, but also increases sperm production, helps prevent prostatic hypertrophy, protects the brain, improves bone health, and enhances cognitive ability.
- Ashwagandha: an anabolic plant. It helps to increase testosterone levels up to 15%, depending on the person.
- Akarkara or Anacyclus pyrethrum: is an herb that helps improve fertility, virility, and libido. On the other hand, it has functions that help combat memory problems, and is anticonvulsant.
- Vitamin D: not only increases testosterone levels, it also helps the immune system and bone, and reduces the risk of cancer and coronary heart disease, as well as diabetes and sclerosis.
- Zinc: among its most important functions is wound healing and the production of sperm and testosterone.
- Magnesium: necessary to participate in the metabolism and the formation of the bone system, and helps in the synthesis of testosterone.
- Fenugreek: this herb is used for the body to produce testosterone endogamically. On the other hand, it helps to alleviate problems such as diabetes.
- Avena sativa: tries to promote sexual stamina by giving more energy and helping to produce testosterone.
- Saw Palmetto: is a mixture of fatty acids that prevent testosterone from becoming DHT (an enzyme that, among other things, is the main culprit in male alopecia). It is also used in cases of benign prostatic hyperplasia.
- Ginger: leads to an increase in testosterone, and among its digestive benefits is that of avoiding nausea and facilitating digestion.
- Hibiscus macranthus: is an herb that helps raise testosterone levels and promotes male fertility.
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