Do you know how much problem a man can face if he lacks testosterone, the male hormone? Many men do not know what testosterone is.
WHAT IS TESTOSTERONE?
Testosterone promotes the development of male sexual symptoms and is associated with sexual function, blood circulation and muscle strengthening, concentration, mood, and recall, etc.
A balanced diet is not only essential for health, but also for increasing fertility and the correct level of testosterone. Married lives are also being destroyed due to low testosterone levels.
So, here are some tips which will help you to boost your testosterone.
TOP TIPS TO RAISE TESTOSTERONE
1. HEALTHY AND BALANCED DIET
A healthy and balanced diet is necessary, no matter what your fitness goals are. you should avoid eating junk foods and other unhealthy foods.
You should always have foods that have zinc, magnesium, vitamin D in your daily diet. it really helps you to raise your testosterone level.
You can also add some multivitamin, zinc, magnesium supplement to your diet.
2. SIT IN SUNLIGHT
One of the best natural sources which we have absolutely fee is the sunlight. sunlight is rich in vitamin D, So, if you sit in sunlight for just 15-20 minutes you will amazing changes in your testosterone level.
3. EAT SATURATED FATS
Saturated fat is also one of the best sources up your boost your testosterone levels.
Bur remembers don't eat saturated fat too much because it's not good for our heart health. The report of the American council of heart says that your saturated fat intake should be 7% of your total fat intake for a day.
The foods that are rich in saturated fats are egg yolks, cheese, chicken thighs, butter, desi ghee, etc.
So, add these foods to your diet and see your testosterone level rising.
4. DO EXCERCISE
Exercise plays a major role when it comes to muscle building, fat loss, staying fit, or boost testosterone, etc. you can perform exercises 3-4 times a week to give a boost to your testosterone.
In exercises, weight training is so effective to boost testosterone naturally. never miss compound moves like squats, deadlifts, bench press, military press, etc.
Always train your legs, never miss them, when you do exercises for your legs, testosterone gets a boost.
Rember to not compromise with your intensity. some studies have shown that the higher the intensity is the more benefits you will get.
5. SLEEP
Sleep is the major factor for the body to work correctly. I would suggest you take a sound sleep of 7-8 hours. when you wake up in the morning, your testosterone level is at its peak. and, then it drops slowly.
Having a sound sleep of 7-8 hours is so much effective. satay away from the blue light of phones, laptops, etc. half or one hour before going to sleep.
Trust me this will increase your quality of sleep.
6. DONT TAKE STRESS
When you take stress your body starts making a hormone called cortisol. cortisol is just proportional to testosterone.
There are so my disadvantages of having a high level of cortisol. so try to decrease the level of cortisol and try to increase the level of cortisol.
You can do yoga, meditated, or something that you love to keep your cortisol level low.
7. AVOID BAD THINGS
You should always avoid things like alcohol, smoking, consumption of sugar. this will decrease your testosterone level. these things affect your body.
8. LOSE FAT
If you are an overweight person or someone who has so much fat in their body then try to reduce fat from your body. studies have shown that if someone has so much fat in their body or if someone is overweight there is more likely to be low testosterone level.
CONCLUSION - So, guys, if you follow these 8 tips, you will see some amazing changes in your testosterone level.
Well, if you get any help from our article then please let us know in the comment box, and please share this article with your friends and family member.
0 Comments
Please do not enter any spam link in the comment box.