To increase circulating testosterone levels in the blood, it is important to have a diet rich in zinc and vitamins A and D, exercise, preferably with weights, and sleep well at night. 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, albeit in less quantity, and is related to libido, fertility and secondary male characteristics, such as hair growth and increased muscle mass.
- As a general rule.
- Testosterone should be increased when its values are below the value considered normal for the person’s age.
- But treatment should only be initiated at the recommendation of the endocrinologist and in some cases the use of supplements.
- Such as Provacyl.
- May be necessary.
- Or to make injections.
- Gels or adhesives.
Food can also directly interfere with circulating testosterone levels. Therefore, to naturally increase testosterone, it is recommended to:
In addition, it is also recommended to reduce the consumption of foods that contain sugar and soy, as they can lead to a reduction in the amount of testosterone.
It is important for the person to consult a nutritionist for the best foods and to develop an eating plan according to the nutritional needs of the person.
Bodybuilding exercises in the gym stimulate testosterone production and therefore it is recommended that the person perform regular and intense physical activity for at least 30 minutes using dumbbells, bars and elastics. In addition, this type of exercise facilitates the burning of fats and leads to an increase in lean mass.
A good night’s sleep, sleeping more than 5 hours in a row, increases testosterone production and decreases cortisol levels, which is the stress hormone that can promote excess weight gain, which can also negatively interfere with testosterone production.
In addition, it is advisable to spend 2 hours a day relaxing and doing leisure activities, such as reading, watching TV or taking a walk.
To avoid low testosterone levels, it is necessary to maintain the proper body weight to age and height, as it is possible to avoid obesity, which could also decrease levels of testosterone produced and circulating in the body. In addition, to maintain proper weight, it is important to have a proper diet and exercise, which stimulates testosterone production.
Calculate your BMI and see if it’s in normal values
The use of supplements should be recommended by the doctor and is usually indicated when testosterone levels are very low and directly interfere with health. For example, some supplements your doctor may recommend include Pro Testosterone, Provacyl and Testex.
Some symptoms that may indicate low testosterone levels include:
Generally, it is necessary to have more than one associated symptom and, in case your doctor suspects low testosterone levels, this may indicate a blood test to confirm. See what causes and symptoms of modified testosterone are.