If you are 45 years old or older, it is very likely that the
passage of time has begun to affect the levels of your hormones in the blood
and to avoid the negative effects that can cause the fall of testosterone in
your body, below we show you how you can reverse its descent naturally.
Why increase testosterone naturally
From the age of 30, testosterone levels are gradually
reduced in man, therefore, many might think that it is a natural process that
we should not reverse, however, its fall can be associated with different
diseases, as well as the loss of muscle and bone mass.
It is known that 42% of men over 45 have a testosterone
deficit and 65% of those over 60 also have low levels of this hormone that
helps us keep fat levels at bay, perform more and better when we train and have
muscle strength that many lose as the years go by, together with testosterone.
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Not only that, but low testosterone levels have been
associated with a higher risk of suffering from diseases such as osteoporosis,
diabetes, obesity and other metabolic pathologies, therefore, maintaining or
naturally increasing testosterone levels in the body can help us to prevent the
negative effects of aging.
To take care of our health and be fit despite the passage of
time, we can increase or maintain blood testosterone levels naturally with
different actions and / or habits.
How to increase testosterone levels in your body
It is known that certain modifiable factors can influence
testosterone levels in the body, as is the case with diet and physical
exercise, so, here are some keys to increase this hormone in your body:
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Take care of fat intake, as a low-fat diet has been linked
to decreases of testosterone in the body. Therefore, we must ingest daily
essential fatty acids that we find in vegetable oils, nuts, seeds, almonds, and
fatty fish.
Ingest enough carbohydrates, as one study found that
high-carbohydrate diets increase testosterone levels regardless of calories and
fats. So, we should not stop eating a minimum amount of whole grains, whole
grains, and derivatives, fruits, legumes and / or vegetables every day.
Train intensely, not only by lifting weights but also by performing
other types of activities, since high-demand training for the body increases
blood testosterone levels.
Consume alcohol in moderation, since elevated levels of
alcohol can reduce blood testosterone and affect its production, so it is
better not to drink every day and when drinking, no more than two glasses a
day.
Avoid restrictive and very low-calorie diets, which stress
the body and reduce testosterone levels, therefore, to take care of this
hormone, better stay away from miracle diets.
Sleep well and enough each night, because it has been proven
that sleep deprivation reduces testosterone levels significantly in the body.
It is recommended between 7 and 9 hours each night.
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Ensure the intake of zinc in sufficient quantities, since
the deficit of this mineral has been linked to lower levels of testosterone. We
can find zinc in legumes, seeds, and whole grains.
In addition to all these actions that help to naturally
increase testosterone levels in the body, let's not forget that certain foods
can help to have good levels of this hormone in the blood.
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