Having a baby is perhaps the biggest dream that every couple sees and when it comes to infertility or impotency resulting in inabilities about not conceiving a baby; it is an end of the world.
Be it an educated couple of an uneducated one, ‘not having a baby’ is considered a bad omen by both. Regardless of the medical science advancement, many couples start visiting so-called magic healers. No wonder, in many civilizations, producing a baby directly associated with a female. Should she not able to conceive, people start defaming her and to the worst, this incompetency is a sufficient reason for divorce. Unbeknownst to many, besides other male fertility issues, low testosterone levels is becoming a major reason of male impotency. How to increase the amount of testosterone is a debatable question. Here are a few tips to increase testosterone level.
Testosterone test for supposed deficit
If you have a clue that you testosterone concentration or testosterone production is too low, then you should first get tested testosterone. If your testes and adrenal glands do not produce enough testosterone, then that fact is going to be visible in your blood. You can request a blood test for testosterone level. So, do not just swallow testosterone supplements and testosterone boosters. Any imbalanced amount of testosterone can result in aggressive behavior and to the worst, it can incur brain damage.
Strength training: The best way to increase your testosterone level
Strength training is the most effective and efficient way of increasing your testosterone level. Train your muscles preferably short and sweet (HIT = High-Intensity Training). Put short sets with low reps, but give it all you’ve got. Use additionally a lot of weight and resistance; prefer something almost too much then definitely too little. Additionally, make sure that you are training the muscle groups and your biggest key groups (thigh muscles, back muscles and chest muscles) a little extra. Recommended exercises that can increase testosterone levels include bench press push-ups, pull, deadlifts, squats, lunges and leg presses. How often you do strength training, the greater your muscles become and the more you stimulate your natural testosterone production. So, try 2 or 3 times a week to do intense strength. While doing workout, do not overlook your capacities; do not do more than you can handle.
Avoid excess weight to keep your testosterone level by level
Being overweight causes your hormone levels plummet and hormone production, so does your testosterone level. Keep your fat as low as possible. You can bring your body fat percentage down by Cardio training (endurance) – Examples include running, swimming, cycling, jumping rope and cross training. In addition, you can always reduce calorie intake – Do not eat too much; never eat more calories than you will burn through exercise.
Testosterone increase thanks to a healthy lifestyle
The aging process is also another reason behind your decreased level of testosterone; After a certain age, your testosterone production begins to decline. An unhealthy lifestyle – in which you eat bad, sleep bad, will also bring your testosterone level down. If you want to increase your testosterone, it is, therefore, advisable to live as healthy as possible . This implies healthy, varied, balanced and sufficient food. A good lifestyle means limited daily workout, limited sugar, alcohol and caffeine intake, enough sleep, and above all, no smoking.
Drink enough to raise your testosterone level
Water plays an important role in all the processes within the body as well as for the production of testosterone. If you want to increase your testosterone level or to maintain, you have to drink enough water. Drink preferably tap water, mineral water, green tea and white tea. Especially do not drink sugary drinks or light drinks with artificial sweeteners, and avoid alcohol and caffeine. Drinks containing alcohol, caffeine, and sugar suppress testosterone production; immediately or after a period of time. Water cleanses your body. Moreover, a proper moisture balance ensures that your body can produce more testosterone during the morning peak.
Testosterone increases by optimal insulin level
If the insulin level in your blood increases, the testosterone level drops. Therefore, it is important for you to keep insulin low. Insulin is produced mainly by the pancreas when your blood sugar (glucose) increases. This happens mainly when you eat products that contain bad carbohydrates such as table sugar, candy, cookies, cakes, ice-cream, and soft drinks. If you want to increase your testosterone levels, it’s important to keep your carbohydrate intake limit. Also, keep in mind that you are not having much of complex carbohydrates such as pasta, bread, rice, potatoes, cereals, etc. Eat relatively high in protein and low in carbohydrates ; Moreover eats always whole grain versions. In addition, insulin is produced under the influence of mental and emotional stress. It is, therefore, advisable to avoid stress as much as possible!
Zinc food for higher testosterone levels!
The mineral zinc is essential for optimal testosterone metabolism. If you want to increase your testosterone level, you need to eat but also foods rich in zinc. Some examples are meat (chicken and turkey), Crustaceans and shellfish, Kernels and seeds (pumpkin seeds, hemp seeds, and others), Nuts (almonds, Brazil nuts, and others), and Edible Mushrooms (mushrooms and others).
Limit consumption of soy and soy products
There is nothing wrong with soy, but do not eat too much. Soy namely increases the production of female estrogen and decreases the production of male testosterone. Examples of soy products are soybeans, soy sauce, soy burgers, and tofu.
Good sleep and sleep = increase testosterone levels
Lack of sleep and poor sleep quality ensure an increase in the production of the adrenal hormone cortisol. The more cortisol, the adrenal glands, the more they neglect the production of testosterone. Cortisol so at the expense of your testosterone level. Avoid the production of cortisol by sleeping 7 to 8 hours per night. Try a week extra deep and extra long sleep to refuel spiritually and to avoid chronic sleep deprivation. Stress increases the production of cortisol; so avoid stress.
Should you facing a shortage of testosterone level, testosterone supplements can help in that case. These testosterone supplements are available in the form of pills, capsules, creams, injections and patches. Most of these testosterone-enhancing agents contain 1 to 2% testosterone. Please note that the administration of exogenous testosterone can have serious side-effects such as increased aggression and hypertrophy (thickening) or hypertrophy (writhing) of the testes.