Do you often feel tired, depressed, and it is difficult to concentrate? If yes, then chances are you including one among tens of millions of people in the world who have low testosterone levels or “Low–T“.
Testosterone is a steroid hormone from the androgen group which plays an important role for health in both men and women. On average, men produce about 20 times more often than women. Testosterone levels are at their highest at a young age, and will decrease when a person enters their 30s.
In addition responsible for sexual function, testosterone also plays an important role in keeping muscles and bones to stay strong, and keep the fat to remain evenly distributed in the body. In addition to changes in sexual function as well as a decrease in muscle mass and bone density, low testosterone levels can cause a variety of health problems including an increase in “bad” cholesterol.
Increasing Testosterone Hormone Levels Naturally
Actually, supplements to increase testosterone has been around for many years, but people still doubt the existence of long-term side effects. And in some conditions, such as those who have a history of prostate cancer was warned not to consume the supplement. The good news, there is a natural and safe way to increase testosterone levels, which are as follows:
1. Lose weight
Excess body fat can lower testosterone levels, especially when overweight is focused in the form of belly fat. A study at the University at Buffalo found that 40 percent of obese men have low testosterone levels. The other study also found that 75 percent of men who are very overweight, whether young or old, are known to have low testosterone levels. So, one solution is to increase testosterone levels by way of losing weight.
2. Drink coffee
In addition to providing a jolt of energy, caffeine can increase testosterone levels. A study from the Harvard School of Public Health found that drinking five (170 grams) cups of coffee every day for a month known to increase testosterone to estrogen ratio of nearly 200 percent in men who are overweight even though the effect is not long lasting. However, you should first consult your doctor before taking them.
3. Increase your intake of vitamin D 3
Vitamin D is actually a hormone, and according to a study published in the Archives of Internal Medicine, about 75 percent of Americans lack this vitamin. A three-year study in adult men published in Hormone and Metabolic Research found that men who had high levels of vitamin D are known to be higher testosterone levels than those with vitamin D levels in the body are low.
Another study found that men with low testosterone levels who were given supplements of vitamin D (3,332 IU) every day for a year increase testosterone levels by 20 percent. Scientists believe that vitamin D keeps the body from changing testosterone-to-estrogen, which at the same time make the receptors on the adrenal gland (which releases the hormone testosterone) to be more sensitive.
4. Coping with stress
According to a study from the University of Texas at Austin, if a person is stressed, the body releases the stress hormone cortisol in large numbers. It can inhibit the role of the hormone testosterone. Robert Josephs, the leader of the study revealed that when cortisol levels remain high as that experienced by people in a state of stress, the ability to reproduce (testosterone) will be more difficult. However, the effect of the hormone cortisol decreased with decreasing levels of stress experienced by a person.
5. enough sleep
A Dutch study found that elderly men (64-74 years) can increase their testosterone levels by getting enough sleep the night. The longer they sleep, the more testosterone circulating in their blood. Too little sleep can lower testosterone levels. a study at the University of Chicago Medical Center found that lack of sleep during the week can lower testosterone levels up to 15 percent.
In addition to maintaining fitness, exercise can increase testosterone levels. A study at Baylor University found that testosterone levels will remain high for the next 48 hours after lifting weights. Meanwhile, a different study showed that exercise in a short time the sprint 6 seconds, can significantly increase testosterone levels. Other studies have found that exercise at night is also effective in increasing testosterone levels. However, not too much in doing so, because a study in Universirty of North Carolina found that excessive exercise can decrease testosterone levels by 40 percent.
7. Eating nuts
Almonds, Brazil nuts, walnuts, and peanuts can increase the production of testosterone. Several studies have found that men who eat foods high in monounsaturated fats, the type of fat that is often found in nuts, are known to have very high testosterone levels. Aspartic acid levels (1 of 20 amino acid building blocks of protein) that is high in nuts can increase testosterone production and increases blood flow in the body.