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To increase circulating testosterone levels in the blood, it is important to have a diet rich in zinc and vitamins A and D, to practice physical activity, preferably using weights, and to have a good night's sleep. Thus, it is possible to maintain normal testosterone levels and the proper functioning of the body.
Testosterone is a hormone present in both men and women, despite being in smaller amounts, and is related to libido, fertility and secondary male characteristics, such as body hair growth and increased muscle mass.
Generally, testosterone should be increased when its values are lower than the value considered normal for the person's age, but the treatment should only be started by indication of the endocrinologist and in some cases, it may be necessary to use supplements, such as Provacyl or apply injections, gels or patches.
1. Eat more zinc and vitamins A and D
Food can also directly interfere with circulating testosterone levels. So, to naturally increase testosterone it is recommended:
- Eat foods rich in zinc, such as oysters, liver, beans, chestnuts or sunflower seeds, for example;
- Eat foods rich in vitamin D, such as salmon, sardines or eggs. In addition, it is also important to expose yourself to the sun daily, before 11 am and after 4 pm, for at least 1 hour;
- Eat foods rich in vitamin A, such as mango, spinach, tomato or fish oil.
In addition, it is also recommended that the consumption of foods with sugar and soy be reduced, as they can lead to a reduction in the amount of testosterone.
It is important that the person consults a nutritionist so that the best foods are indicated and that a food plan is established according to the person's nutritional needs.
Check out which foods help increase testosterone levels.
2. Practicing physical activity
Bodybuilding exercises performed in the gym with weights stimulate the production of testosterone and, therefore, it is recommended that the person perform physical activity regularly and intensely for at least 30 minutes using dumbbells, bars and elastic bands. In addition, this type of exercise facilitates the burning of fat and leads to an increase in lean mass. See which physical activities increase testosterone.
3. Get a good night's sleep
A good night's sleep, sleeping more than 5 hours in a row, increases the production of testosterone and decreases the levels of cortisol, which is the stress hormone that can promote weight gain when you are in excess, which can also negatively interfere with testosterone production.
Also, you should dedicate 2 hours a day to relax and perform leisure activities, such as reading, watching TV or going for a walk.
4. Maintain the proper weight
To avoid low testosterone levels, one must maintain adequate body weight according to age and height, as this is how it is possible to avoid obesity, which could also decrease the levels of testosterone produced and circulating in the body. In addition, to maintain the proper weight, it is important to have an adequate diet and to practice physical activity, which stimulates the production of testosterone.
Calculate your BMI and see if it is within the normal range:
5. Use add-ins
The use of supplements must be recommended by the doctor, and are usually indicated when testosterone levels are very low and directly interfere with he alth. Thus, some supplements that the doctor may recommend include Pro Testosterone, Provacyl and Testex, for example.
Signs that you need to increase your testosterone
Some symptoms that may indicate low testosterone levels include:
- Little sexual interest;
- Constant forgetting;
- Frequent tiredness;
- Mood changes, prevailing symptoms of depression;
- Difficulty in having a muscular body and fat accumulation;
- Little amount of hair on the face, trunk and intimate region;
- Difficulty falling asleep and a lot of restlessness at night;
- Brittle bones and development of osteoporosis.
Generally, it is necessary to have more than one associated symptom and, in case the doctor suspects low testosterone, he may recommend a blood test to confirm. See the causes and symptoms of altered testosterone.