To increase circulating testosterone levels in the blood it is important to eat 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, although it is in less quantity, and is related to libido, fertility and male secondary 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 treatment should only be initiated at the recommendation of the endocrinologist and in some cases, it may be necessary to use supplements, such as Provacyl or give injections, gels or adhesives.
1. Eat a diet rich in zinc and vitamins
Food can also directly affect circulating testosterone levels. Thus, to naturally increase testosterone it is recommended:
- Eating foods rich in zinc , such as oysters, liver, beans, nuts or sunflower seeds, for example;
- Eat foods rich in vitamin D , such as salmon, sardines or egg. 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 to reduce the consumption of foods with sugar and soy, 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 an eating plan is established according to the person’s nutritional needs.
2. Practice physical activity
Weight training exercises performed at the gym with weights 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 rubber bands. In addition, this type of exercise facilitates fat burning and leads to an increase in lean mass.
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 it is in excess, which can also interfere negatively in the production of testosterone.
In addition, you should dedicate 2 hours a day to relax and do leisure activities, such as reading, watching TV or taking a walk.
4. Maintain the proper weight
To avoid low testosterone levels, one must maintain the appropriate body weight according to age and height, as 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 physical activity, which stimulates testosterone production.
5. Using supplements
The use of supplements should be recommended by the doctor, and are usually indicated when testosterone levels are very low and directly interfere with health. Thus, some supplements that the doctor may recommend include Pro Testosterone, Provacyl and Testex, for example.
Signs that you need to increase testosterone
Some symptoms that may indicate low testosterone levels include:
- Little sexual interest;
- Constant forgetfulness;
- Frequent tiredness;
- Mood changes, with depression symptoms prevailing;
- Difficulty in having a muscular body and accumulation of fat;
- Little amount of hair on the face, trunk and intimate area;
- Difficulty falling asleep and a lot of agitation 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 indicate a blood test to confirm. See what are the causes and symptoms of altered testosterone .