How to Increase Testosterone hormone
Indonesecrets - Eating Right Doing Physical Activity Making Lifestyle ChangesTestosterone is a hormone produced in large quantities in men (and a few women), in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive behavior, competitive, and a variety of other masculine traits. Testosterone levels peaked at age 40 and gradually decreased thereafter. Fortunately, there are many things you can do to increase testosterone, so if you feel your testosterone levels need to be improved, then you've picked the right article.Eating Right
Change your diet. How many of your body's testosterone produced strongly associated with diet, so keep an eye on what food you eat is important. Friendly diet includes a lot of testosterone good healthy fat, green leafy vegetables, protein, and cholesterol (not all cholesterol is evil!). Low-fat diet should be avoided when you are trying to increase testosterone.
For example, minerals such as zinc and magnesium can trigger the production of testosterone, while the good cholesterol Leydig cells allow you to actually produce it.
In addition, vegetables such as broccoli, cauliflower, and cabbage will reduce levels of estrogen (female hormone) in your body, thus increasing testosterone levels.
Eating nuts. Incorporating a few walnuts or almonds into your daily diet is an easy way, and the right to increase testosterone levels.
Try also added brazil nuts, cashews, peanuts, and other nuts contain mono-saturated fats is high, because the men who consume this type of fat regularly have higher testosterone levels than men who did not.
Grains such as sunflower and sesame, also provides mono saturated fats is high, in addition to protein, vitamin E, and zinc, all of which increase testosterone.
For most healthy option, choose nuts and seeds without flavor and salt.
Eating oysters and other foods rich in zinc. Zinc is one of the most important minerals for your body in the production of testosterone. In fact, with increasing zinc intake, you can increase testosterone levels significantly in just six weeks.
If you want to increase testosterone levels quickly, you only need six oysters to trigger the production of testosterone in your body, because so many oysters contain zinc.
But if you do not like oysters, you can also increase the intake of zinc by eating protein-rich meat and fish, along with raw dairy products like milk and cheese, where the wholly contain high levels of zinc.
If you're having trouble increasing your zinc intake is only through diet (especially if you are vegetarian or vegan), you can increase your intake of zinc using a zinc supplement. Recommended zinc intake for adults is no more than 40 mg per day.
Start your day with oatmeal. The health benefits of oatmeal is very well known - high fiber content and low in fat - but now there are other important reasons to start your day with a bowl of oats: a study in 2012 showed that oatmeal associated with elevated levels of testosterone.
The study found evidence that avenakosida compounds contained in oats can inhibit the levels of sex hormone binding globulin in the blood, thereby increasing testosterone.
Oatmeal also has been known to increase sexual performance. Oatmeal contains L-arginine, an amino acid that reacts with the nitrogen oxide to dilate blood vessels. When the blood vessels dilate, blood flow will experience an enormous increase.
Eating eggs. Egg is basically a super food producing testosterone. Egg yolks contain HDL (or good cholesterol) in large quantities is a precursor in the production of testosterone.
In addition, eggs contain protein and zinc in high quantities - two other important ingredient in the production of testosterone.
Do not worry about your blood vessels - eat "good" cholesterol will not increase your cholesterol levels (unlike the "bad" cholesterol such as triglycerides) so you can eat up to three whole eggs without disturbing your health.
Eating cabbage. Cabbage (and other green leafy vegetables such as spinach and kale) may help you testostero production. These vegetables contain a phytochemical called indole-3- carbinol (IC3), which has the dual effect of improving the male hormone while decreasing female hormones.
Specifically, the research conducted at Rockefeller University Hospital showed that estrogen levels in men who consumed 500 mg IC3 for one week have declined by 50%, so that the levels of testosterone in the body they become much more effective.
The most effective way to improve your home IC3 levels is by eating a lot of cabbage, so that try to make cabbage soup, cabbage rolls, cabbage juice, or old dishes were tasty from cabbage and potatoes.
Reduce your sugar intake. Researchers found that obese men have a 2.4 times greater likelihood to have low testosterone compared with men who are not obese. So lowering your excess weight several kilograms to increase testosterone is essential. [8] The fastest way to do this is to reduce as much as possible of sugar from your diet.
If you really like soda, the drink is the first time you have to get rid of. Fizzy drinks contain sugar but low in calories, so it promotes insulin resistance and weight gain. Only by reducing consumption of canned soft drinks from the daily diet, you can reduce the large number of calories.
Fructose is a sugar found in processed foods and fruit juices. This sugar is believed to be the main factor behind the modern human obesity. To lower your fructose intake, reduce your intake of foods and beverages that have been processed, carbohydrates contained in breakfast cereals, bagels, pretzels, waffel, and so forth.
Drink Vitamin D3. Technically, this supplement is a hormone, a hormone that is essential. Research shows that people who drink regularly D3 supplements had higher testosterone levels. [9]
Stay away from supplements that are not supported by scientific evidence. Although mentioned in the famous magazine, these supplements will not help your testicles to produce more testosterone. Here is a supplement that you should avoid:
Vitamin C. Unless you have diabetes, you will not get much benefit by taking this supplement to boost your testosterone. Although vitamin C seemed to give effect in the increase of testosterone in diabetic rats, only in so far as this is scientific evidence to support it. [10] Most likely you also get enough vitamin C from your diet.
ZMA. ZMA is a supplement mixture of zinc, magnesium, and vitamin B6. A recent study found that ZMA has no effect at all on the production of testosterone in men. [11] Unless you are experiencing a shortage of one of the components of this supplement, ZMA shun.
Thorough. Thorough supplements that claim to help increase testosterone levels. If you are unsure, take the information and make decisions based on the information you receive. Just because something is mentioned on the internet, it is not necessarily true.
Doing Physical Activity
Create an exercise plan and obey. If you wish to increase your testosterone levels, diet is not the only way that you need to consider. Sport is an equally important part in increasing testosterone levels, which is why you should make a plan that is effective and prolonged exercise to maximize the production of testosterone.
Special types of sports, such as weightlifting, could increase testosterone production even more.
Exercising also lowers your chances of being overweight, as described above, excess weight can give a negative influence on testosterone levels.
If you do not know where to start, you should probably ask for the help of a personal trainer who can make an exercise plan specifically according to your fitness level right now, also based on the results you want.
Start lifting weights. If you want to increase testosterone, you should start with a weight training as a form of exercise that is most effective for increasing the production of testosterone. However, to get the best results, you need to lift heavier weights with multiple repetitions, and will likely be better to avoid load machine altogether. Use free weights and follow these suggestions:
Lift the large muscle groups. Research shows that lifting the larger muscle groups much more effective to produce testosterone compared to train one or two smaller muscles. Therefore, you should do weight-bearing exercise such as bench press, squat, deadlift and shoulder press.
Try exercising with a large volume. The type of exercise you do will not mean anything if you do not do this with sufficient volume. You should do at least 3 hinga circuit 4 times each workout, use a load that you can lift five times each circuit. Your training volume is determined by this formula: x circuit looping x weight = volume. However, if you must choose between more looping or circuit training, you should always choose the more workouts.
Focus on high-intensity workout. Push yourself harder in the fitness center - only with more powerful push to the limit of physical abilities, you can maximize your testosterone production. Increase the intensity by doing each exercise is slower and the rest no more than two minutes in between workouts.
Try high-intensity exercise pause. High-intensity exercise pause or "high intensity interval training" (HIIT) is another form of exercise that can increase testosterone levels actively, as well as improve fitness and speed up metabolism.
HIIT include the kind of exercise, high intensity exercise followed by easier, to recuperate. This process will be repeated several times during practice.
This type of exercise can be used for most exercises whatever - you can do HIIT on the treadmill, elliptical, in the pool, and so on. Only use this rule: do high intensity exercise for about 30 seconds, then follow with 90 seconds slower recovery exercise. Repeat this process as much as 7 times longer to get the best results.
Perform this exercise 20 minutes can provide tremendous results - so there's no reason you no time.
Perform cardio workout. Although cardio exercises do not have a large influence on the production of testosterone, this practice still have an overall positive effect on testosterone levels. Thus, you should include jogging, swimming, spinning, or other aerobic exercise into your exercise plan.
Cardio is one of the best ways to burn fat, so putting a little practice run or swim into a weekly exercise plan will help you lose a few kilograms of weight. This is a good thing, because being overweight can negatively affect testosterone.
When you're stressed, your body releases a chemical called cortisol, which is one of the compounds that inhibit the production of testosterone. Cardio exercise is also an exercise that can reduce stress, thereby lowering cortisol production, thereby raising testosterone.
However, cardio should be done with moderate intensity - you do not need to be a long distance runner. In fact, a study conducted by the University of British Columbia found that male runners who ran more than 64 km in a week will have lower testosterone levels compared to a sprinter.
Allow your body to recuperate between training time. Although exercise is important, allow time for your body to recuperate between training time is also a very important thing. If not, you may exercise it will give a negative effect on your testosterone levels.
Research conducted by the University of North Carolina found that excessive exercise can lower testosterone levels up to 40% of men. Thus, use a few days to rest after a strenuous workout sessions each week, and flee to train the same muscle group in two consecutive training sessions.
On days where you are not exercising heavily, try to be more active than usual. Use the stairs, not the elevator, walking or biking to work, use the table stand and not sit around all day. These small changes can help your body to keep it moving, which is good for testosterone production.
Make Lifestyle Changes
Get enough sleep. Sleep is a very important factor to testosterone levels. This is because during sleep, your body will produce more testosterone. Thus, try to sleep for at least 7 to 8 hours at night.
A study conducted at the University of Chicago found that men who sleep less than 5 hours for 7 consecutive nights produce testosterone 10% to 15% less than men who get enough rest.
In addition to the decrease in testosterone production, lack of sleep also increases the amount of cortisol (a stress hormone) in your body, and cortisol in large quantities will be a negative impact on testosterone levels.
Lack of sleep also will disrupt growth hormone, which can inhibit the formation of muscle when you exercise.
You should strive to improve the quality of your sleep by turning off the computer and all electronic devices before bedtime, avoid drinks berkafeina at night, and shower before bed.
Avoid stress. Many experts believe that stress is one of the factors that influence to a decrease in testosterone levels in men modern comprehensive. This is because the stress hormone - cortisol - diketahu relationships contrasts with the testosterone.
In other words, when cortisol levels are high, then testosterone levels will be low, and vice versa. It is believed that cortisol makes your body react to defend itself "fight or flight" in contrast to the behavior associated with testosterone namely aggression, competition, and sexual intercourse. This is the reason why they can not be aligned when together.
To maximize your testosterone levels, try to lower the stress level in any way you can is important. Consider try deep breathing techniques, meditation, yoga, or visualization.
Reduce liquor. Alcohol can negatively affect your testosterone production. Many drinking can negatively impact the endocrine system, which in turn, inhibits the production of testosterone by the testes.
In addition, alcohol also increases testosterone levels and inhibit the growth hormone - a bad thing for the production of testosterone.
Unfortunately, the beer is the worst type of alcohol in connection with a healthy testosterone. This is because the manufacture of beer (hops plants) very much an estrogen (a female hormone). So you may need to replace your beer to other alcoholic beverages, or better yet, do not drink at all.
When drinking, cobalaah to stop after two / three glasses of drinks, as this will reduce the disruption to your testosterone levels.
Reduce your caffeine intake. Caffeine should drink only in moderation, or will produce cortisol, which could negatively impact the levels of testosterone. [19]
In addition, consuming too much caffeine at night can disrupt your sleep patterns - lack of sleep also means less testosterone.
However, recent research shows that consuming caffeine before exercise can improve your performance - so if you really want to drink a cup of coffee, drink before you exercise.
Enjoy the things you love. Fortunately, increasing testosterone does not always have to involve hard work without fun activities. There are some fun activities you can do to increase your testosterone.
Watch more sporting events. Researchers at the University of Utah have found that testosterone levels in sports fans associated with the appearance of his favorite team. Testosterone levels in each of the research subjects increased to 20% when their team wins, but decreased in the same amount of time their team lost. Thus the move you to watch more sporting events is correct - as long as you are sure that your team will win.
More sex. You may know that testosterone is the hormone which stimulate sexual desire in men, but did you know that it also works in reverse? Correct; sex can also increase your testosterone levels. And not only that - the erection alone or anxious by a charming lady is also sufficient to increase testosterone.
Enjoy outdoor activities. Outdoors to enjoy the sunshine and can provide great benefit to testosterone. The fact expose your body to the rays of the full vitamin D for 15 or 20 minutes can boost testosterone levels up to 120%. If you can sunbathe naked, the result will be better again. Just do not get caught.
Treat high blood pressure problems. The study found that men with high blood pressure have a greater likelihood to 1.8 times to experience low testosterone than those who did not.
No special diet that you can do - such as the DASH diet - for lowering high blood pressure and increase your testosterone levels.
Other factors such as reducing stress, alcohol, and maintaining a healthy weight can help lower your blood pressure overall.
And if all else fails, blood pressure drugs can help control your high blood pressure. See your doctor to determine the most appropriate option for you.
Avoid xenoestrogen. Xenoestrogen are chemical compounds that have estrogen-like effects in the body, which is a bad thing for your testosterone levels. Unfortunately xenoestrogen (the same material that could disrupt other endocrine) has spread to virtually all parts of everyday life and it is impossible to avoid entirely. Here are some ways you can do to limit his presentation:
Avoid eating from a plastic container. If you heat leftovers, be sure to move your food into the plate before putting it in the microwave. Most plastic containers containing phthalates (a type xenoestrogen) that can move into your food when heated plastic. If possible, store your food in glass containers only.
Avoid exposure to pesticides and gasoline. Both of these materials contain xenoestrogen, so try to limit his presentation as much as possible. If you are in touch with both of them, wash your hands thoroughly afterwards.
Eating organic products. Non-organic foods are often sprayed with pesticides and contain hormones that have estrogen-like effects in the body. Choose organic products when possible, or at least wash your fruits and vegetables thoroughly before eating and avoid meat and dairy products derived from hormone-treated cows.
Use natural cleaning products. Cleaning supplies such as shampoo, soap, toothpaste, and deodorant can enter xenoestrogen into your body too, so consider replacing with a more natural choice.
See your doctor. If you believe that you are suffering from so-called low testosterone, consult with a physician. Your doctor will prescribe that allows your body to produce more of this hormone super.Tips
Before puberty, testosterone levels are very low. Testosterone levels continued to increase during adulthood, reaching a peak at around 40 years of age, then decreased gradually.
Be humble. Try not pretend to know what you say when you do not know anything, especially on topics that you do not understand it well. Your testosterone levels could be decreased if you are wrong and know it. If you talk about something you do not know, it would be better to shut up and learn it.
Indonesecrets - Eating Right Doing Physical Activity Making Lifestyle ChangesTestosterone is a hormone produced in large quantities in men (and a few women), in the testes and adrenal glands. High testosterone levels are associated with sexual performance, reproductive function, muscle mass, hair growth, aggressive behavior, competitive, and a variety of other masculine traits. Testosterone levels peaked at age 40 and gradually decreased thereafter. Fortunately, there are many things you can do to increase testosterone, so if you feel your testosterone levels need to be improved, then you've picked the right article.Eating Right
Change your diet. How many of your body's testosterone produced strongly associated with diet, so keep an eye on what food you eat is important. Friendly diet includes a lot of testosterone good healthy fat, green leafy vegetables, protein, and cholesterol (not all cholesterol is evil!). Low-fat diet should be avoided when you are trying to increase testosterone.
For example, minerals such as zinc and magnesium can trigger the production of testosterone, while the good cholesterol Leydig cells allow you to actually produce it.
In addition, vegetables such as broccoli, cauliflower, and cabbage will reduce levels of estrogen (female hormone) in your body, thus increasing testosterone levels.
Eating nuts. Incorporating a few walnuts or almonds into your daily diet is an easy way, and the right to increase testosterone levels.
Try also added brazil nuts, cashews, peanuts, and other nuts contain mono-saturated fats is high, because the men who consume this type of fat regularly have higher testosterone levels than men who did not.
Grains such as sunflower and sesame, also provides mono saturated fats is high, in addition to protein, vitamin E, and zinc, all of which increase testosterone.
For most healthy option, choose nuts and seeds without flavor and salt.
Eating oysters and other foods rich in zinc. Zinc is one of the most important minerals for your body in the production of testosterone. In fact, with increasing zinc intake, you can increase testosterone levels significantly in just six weeks.
If you want to increase testosterone levels quickly, you only need six oysters to trigger the production of testosterone in your body, because so many oysters contain zinc.
But if you do not like oysters, you can also increase the intake of zinc by eating protein-rich meat and fish, along with raw dairy products like milk and cheese, where the wholly contain high levels of zinc.
If you're having trouble increasing your zinc intake is only through diet (especially if you are vegetarian or vegan), you can increase your intake of zinc using a zinc supplement. Recommended zinc intake for adults is no more than 40 mg per day.
Start your day with oatmeal. The health benefits of oatmeal is very well known - high fiber content and low in fat - but now there are other important reasons to start your day with a bowl of oats: a study in 2012 showed that oatmeal associated with elevated levels of testosterone.
The study found evidence that avenakosida compounds contained in oats can inhibit the levels of sex hormone binding globulin in the blood, thereby increasing testosterone.
Oatmeal also has been known to increase sexual performance. Oatmeal contains L-arginine, an amino acid that reacts with the nitrogen oxide to dilate blood vessels. When the blood vessels dilate, blood flow will experience an enormous increase.
Eating eggs. Egg is basically a super food producing testosterone. Egg yolks contain HDL (or good cholesterol) in large quantities is a precursor in the production of testosterone.
In addition, eggs contain protein and zinc in high quantities - two other important ingredient in the production of testosterone.
Do not worry about your blood vessels - eat "good" cholesterol will not increase your cholesterol levels (unlike the "bad" cholesterol such as triglycerides) so you can eat up to three whole eggs without disturbing your health.
Eating cabbage. Cabbage (and other green leafy vegetables such as spinach and kale) may help you testostero production. These vegetables contain a phytochemical called indole-3- carbinol (IC3), which has the dual effect of improving the male hormone while decreasing female hormones.
Specifically, the research conducted at Rockefeller University Hospital showed that estrogen levels in men who consumed 500 mg IC3 for one week have declined by 50%, so that the levels of testosterone in the body they become much more effective.
The most effective way to improve your home IC3 levels is by eating a lot of cabbage, so that try to make cabbage soup, cabbage rolls, cabbage juice, or old dishes were tasty from cabbage and potatoes.
Reduce your sugar intake. Researchers found that obese men have a 2.4 times greater likelihood to have low testosterone compared with men who are not obese. So lowering your excess weight several kilograms to increase testosterone is essential. [8] The fastest way to do this is to reduce as much as possible of sugar from your diet.
If you really like soda, the drink is the first time you have to get rid of. Fizzy drinks contain sugar but low in calories, so it promotes insulin resistance and weight gain. Only by reducing consumption of canned soft drinks from the daily diet, you can reduce the large number of calories.
Fructose is a sugar found in processed foods and fruit juices. This sugar is believed to be the main factor behind the modern human obesity. To lower your fructose intake, reduce your intake of foods and beverages that have been processed, carbohydrates contained in breakfast cereals, bagels, pretzels, waffel, and so forth.
Drink Vitamin D3. Technically, this supplement is a hormone, a hormone that is essential. Research shows that people who drink regularly D3 supplements had higher testosterone levels. [9]
Stay away from supplements that are not supported by scientific evidence. Although mentioned in the famous magazine, these supplements will not help your testicles to produce more testosterone. Here is a supplement that you should avoid:
Vitamin C. Unless you have diabetes, you will not get much benefit by taking this supplement to boost your testosterone. Although vitamin C seemed to give effect in the increase of testosterone in diabetic rats, only in so far as this is scientific evidence to support it. [10] Most likely you also get enough vitamin C from your diet.
ZMA. ZMA is a supplement mixture of zinc, magnesium, and vitamin B6. A recent study found that ZMA has no effect at all on the production of testosterone in men. [11] Unless you are experiencing a shortage of one of the components of this supplement, ZMA shun.
Thorough. Thorough supplements that claim to help increase testosterone levels. If you are unsure, take the information and make decisions based on the information you receive. Just because something is mentioned on the internet, it is not necessarily true.
Doing Physical Activity
Create an exercise plan and obey. If you wish to increase your testosterone levels, diet is not the only way that you need to consider. Sport is an equally important part in increasing testosterone levels, which is why you should make a plan that is effective and prolonged exercise to maximize the production of testosterone.
Special types of sports, such as weightlifting, could increase testosterone production even more.
Exercising also lowers your chances of being overweight, as described above, excess weight can give a negative influence on testosterone levels.
If you do not know where to start, you should probably ask for the help of a personal trainer who can make an exercise plan specifically according to your fitness level right now, also based on the results you want.
Start lifting weights. If you want to increase testosterone, you should start with a weight training as a form of exercise that is most effective for increasing the production of testosterone. However, to get the best results, you need to lift heavier weights with multiple repetitions, and will likely be better to avoid load machine altogether. Use free weights and follow these suggestions:
Lift the large muscle groups. Research shows that lifting the larger muscle groups much more effective to produce testosterone compared to train one or two smaller muscles. Therefore, you should do weight-bearing exercise such as bench press, squat, deadlift and shoulder press.
Try exercising with a large volume. The type of exercise you do will not mean anything if you do not do this with sufficient volume. You should do at least 3 hinga circuit 4 times each workout, use a load that you can lift five times each circuit. Your training volume is determined by this formula: x circuit looping x weight = volume. However, if you must choose between more looping or circuit training, you should always choose the more workouts.
Focus on high-intensity workout. Push yourself harder in the fitness center - only with more powerful push to the limit of physical abilities, you can maximize your testosterone production. Increase the intensity by doing each exercise is slower and the rest no more than two minutes in between workouts.
Try high-intensity exercise pause. High-intensity exercise pause or "high intensity interval training" (HIIT) is another form of exercise that can increase testosterone levels actively, as well as improve fitness and speed up metabolism.
HIIT include the kind of exercise, high intensity exercise followed by easier, to recuperate. This process will be repeated several times during practice.
This type of exercise can be used for most exercises whatever - you can do HIIT on the treadmill, elliptical, in the pool, and so on. Only use this rule: do high intensity exercise for about 30 seconds, then follow with 90 seconds slower recovery exercise. Repeat this process as much as 7 times longer to get the best results.
Perform this exercise 20 minutes can provide tremendous results - so there's no reason you no time.
Perform cardio workout. Although cardio exercises do not have a large influence on the production of testosterone, this practice still have an overall positive effect on testosterone levels. Thus, you should include jogging, swimming, spinning, or other aerobic exercise into your exercise plan.
Cardio is one of the best ways to burn fat, so putting a little practice run or swim into a weekly exercise plan will help you lose a few kilograms of weight. This is a good thing, because being overweight can negatively affect testosterone.
When you're stressed, your body releases a chemical called cortisol, which is one of the compounds that inhibit the production of testosterone. Cardio exercise is also an exercise that can reduce stress, thereby lowering cortisol production, thereby raising testosterone.
However, cardio should be done with moderate intensity - you do not need to be a long distance runner. In fact, a study conducted by the University of British Columbia found that male runners who ran more than 64 km in a week will have lower testosterone levels compared to a sprinter.
Allow your body to recuperate between training time. Although exercise is important, allow time for your body to recuperate between training time is also a very important thing. If not, you may exercise it will give a negative effect on your testosterone levels.
Research conducted by the University of North Carolina found that excessive exercise can lower testosterone levels up to 40% of men. Thus, use a few days to rest after a strenuous workout sessions each week, and flee to train the same muscle group in two consecutive training sessions.
On days where you are not exercising heavily, try to be more active than usual. Use the stairs, not the elevator, walking or biking to work, use the table stand and not sit around all day. These small changes can help your body to keep it moving, which is good for testosterone production.
Make Lifestyle Changes
Get enough sleep. Sleep is a very important factor to testosterone levels. This is because during sleep, your body will produce more testosterone. Thus, try to sleep for at least 7 to 8 hours at night.
A study conducted at the University of Chicago found that men who sleep less than 5 hours for 7 consecutive nights produce testosterone 10% to 15% less than men who get enough rest.
In addition to the decrease in testosterone production, lack of sleep also increases the amount of cortisol (a stress hormone) in your body, and cortisol in large quantities will be a negative impact on testosterone levels.
Lack of sleep also will disrupt growth hormone, which can inhibit the formation of muscle when you exercise.
You should strive to improve the quality of your sleep by turning off the computer and all electronic devices before bedtime, avoid drinks berkafeina at night, and shower before bed.
Avoid stress. Many experts believe that stress is one of the factors that influence to a decrease in testosterone levels in men modern comprehensive. This is because the stress hormone - cortisol - diketahu relationships contrasts with the testosterone.
In other words, when cortisol levels are high, then testosterone levels will be low, and vice versa. It is believed that cortisol makes your body react to defend itself "fight or flight" in contrast to the behavior associated with testosterone namely aggression, competition, and sexual intercourse. This is the reason why they can not be aligned when together.
To maximize your testosterone levels, try to lower the stress level in any way you can is important. Consider try deep breathing techniques, meditation, yoga, or visualization.
Reduce liquor. Alcohol can negatively affect your testosterone production. Many drinking can negatively impact the endocrine system, which in turn, inhibits the production of testosterone by the testes.
In addition, alcohol also increases testosterone levels and inhibit the growth hormone - a bad thing for the production of testosterone.
Unfortunately, the beer is the worst type of alcohol in connection with a healthy testosterone. This is because the manufacture of beer (hops plants) very much an estrogen (a female hormone). So you may need to replace your beer to other alcoholic beverages, or better yet, do not drink at all.
When drinking, cobalaah to stop after two / three glasses of drinks, as this will reduce the disruption to your testosterone levels.
Reduce your caffeine intake. Caffeine should drink only in moderation, or will produce cortisol, which could negatively impact the levels of testosterone. [19]
In addition, consuming too much caffeine at night can disrupt your sleep patterns - lack of sleep also means less testosterone.
However, recent research shows that consuming caffeine before exercise can improve your performance - so if you really want to drink a cup of coffee, drink before you exercise.
Enjoy the things you love. Fortunately, increasing testosterone does not always have to involve hard work without fun activities. There are some fun activities you can do to increase your testosterone.
Watch more sporting events. Researchers at the University of Utah have found that testosterone levels in sports fans associated with the appearance of his favorite team. Testosterone levels in each of the research subjects increased to 20% when their team wins, but decreased in the same amount of time their team lost. Thus the move you to watch more sporting events is correct - as long as you are sure that your team will win.
More sex. You may know that testosterone is the hormone which stimulate sexual desire in men, but did you know that it also works in reverse? Correct; sex can also increase your testosterone levels. And not only that - the erection alone or anxious by a charming lady is also sufficient to increase testosterone.
Enjoy outdoor activities. Outdoors to enjoy the sunshine and can provide great benefit to testosterone. The fact expose your body to the rays of the full vitamin D for 15 or 20 minutes can boost testosterone levels up to 120%. If you can sunbathe naked, the result will be better again. Just do not get caught.
Treat high blood pressure problems. The study found that men with high blood pressure have a greater likelihood to 1.8 times to experience low testosterone than those who did not.
No special diet that you can do - such as the DASH diet - for lowering high blood pressure and increase your testosterone levels.
Other factors such as reducing stress, alcohol, and maintaining a healthy weight can help lower your blood pressure overall.
And if all else fails, blood pressure drugs can help control your high blood pressure. See your doctor to determine the most appropriate option for you.
Avoid xenoestrogen. Xenoestrogen are chemical compounds that have estrogen-like effects in the body, which is a bad thing for your testosterone levels. Unfortunately xenoestrogen (the same material that could disrupt other endocrine) has spread to virtually all parts of everyday life and it is impossible to avoid entirely. Here are some ways you can do to limit his presentation:
Avoid eating from a plastic container. If you heat leftovers, be sure to move your food into the plate before putting it in the microwave. Most plastic containers containing phthalates (a type xenoestrogen) that can move into your food when heated plastic. If possible, store your food in glass containers only.
Avoid exposure to pesticides and gasoline. Both of these materials contain xenoestrogen, so try to limit his presentation as much as possible. If you are in touch with both of them, wash your hands thoroughly afterwards.
Eating organic products. Non-organic foods are often sprayed with pesticides and contain hormones that have estrogen-like effects in the body. Choose organic products when possible, or at least wash your fruits and vegetables thoroughly before eating and avoid meat and dairy products derived from hormone-treated cows.
Use natural cleaning products. Cleaning supplies such as shampoo, soap, toothpaste, and deodorant can enter xenoestrogen into your body too, so consider replacing with a more natural choice.
See your doctor. If you believe that you are suffering from so-called low testosterone, consult with a physician. Your doctor will prescribe that allows your body to produce more of this hormone super.Tips
Before puberty, testosterone levels are very low. Testosterone levels continued to increase during adulthood, reaching a peak at around 40 years of age, then decreased gradually.
Be humble. Try not pretend to know what you say when you do not know anything, especially on topics that you do not understand it well. Your testosterone levels could be decreased if you are wrong and know it. If you talk about something you do not know, it would be better to shut up and learn it.
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