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 lesser quantity, and is related to libido, fertility and male secondary characteristics, such as body hair growth and increased muscle mass. 1. Eat a diet rich in zinc and vitamins Food can also directly affect circulating testosterone levels. So, to naturally increase testosterone it is recommended: Eat 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. 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 negatively interfere with testosterone production. 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 In order to avoid low testosterone levels, one must maintain adequate 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 to practice physical activity, which stimulates testosterone production. 5. Use of 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.
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