How do you increase testosterone hormone in men?
After age 40, your testosterone level drops an average of 1%. There are several ways to increase testosterone levels in men. Here are some basic tips that can help:
- Strength training: Regular exercise, especially resistance training such as weightlifting, can help increase testosterone levels. Focus on compound exercises such as squats, deadlifts, leg press and bench press because they have the greatest impact on testosterone production.
- Adequate sleep: Get adequate and quality sleep. Sleep deprivation can lead to a reduction in testosterone levels.
- Healthy diet: Maintain a balanced diet rich in nutrients, especially protein, healthy fats and complex carbohydrates. Foods that may be beneficial for testosterone production include zinc-rich foods such as oysters, red meat, poultry, nuts and seeds.
- Avoid nutrient deficiencies: Make sure you get enough nutrients, especially vitamin D, zinc and magnesium. These nutrients play a role in testosterone production.
- Reduce stress: Prolonged stress can lead to a reduction in testosterone levels. Try to reduce stress through relaxation techniques such as meditation, breathing exercises, yoga or other stress-reducing activities (showering, bathing, low-pressure environment, nature).
- Avoid excessive alcohol consumption: Excessive alcohol consumption can lead to decreased testosterone levels and weight gain. Limit alcohol intake to moderate amounts (max. 2 units per week).
- Avoid being overweight: Being overweight can lead to lower testosterone levels. Try to maintain a healthy weight by exercising regularly, reducing stress, getting enough sleep and eating a healthy diet.
It is important to note that these strategies can help maintain healthy testosterone levels, but they may not be sufficient to treat medical conditions or severe testosterone deficiencies. If you have serious concerns about your testosterone levels, consult a physician for a professional evaluation and appropriate advice.