Testosterone is one of the essential hormones in stimulating muscle building. In this article, we explain a set of simple natural methods that can be followed to increase testosterone in the body, which increases muscle mass building, apart from using hormonal injections.
1-What is testosterone?
Testosterone is known as the male hormone. Although it is present in small quantities in women, it is released in larger quantities in men.
Testosterone plays important roles in the body, such as strengthening bones, increasing muscle mass, and controlling body fat levels. It is always preferable to increase the levels of this hormone naturally, away from hormonal supplements and injections.
2-Methods to increase testosterone naturally
Get enough hours of sleep
Lack of sleep causes a number of health problems, and also leads to low testosterone concentrations and weight gain.
Sleeping for a short period of time, such as 4-5 hours, can lead to a decrease in testosterone concentrations by 15%. Sleeping for 7-10 hours at night on a daily basis is an appropriate period to maintain high concentrations of testosterone in the body.
Do resistance exercises
Practicing resistance exercises, such as lifting weights, can increase testosterone levels within 15-30 minutes after exercising, but care must be taken not to over-exercise because it leads to adverse results.
Many scientific studies have indicated that people who exercise regularly have high concentrations of testosterone, and that taking caffeine and creatine supplements along with exercise can enhance testosterone levels.
Weight control and healthy eating pattern
Excess weight (in the form of fat) is linked to a group of chronic diseases such as cardiovascular disease and type 2 diabetes, and leads to lower testosterone concentrations in middle-aged and elderly men.
Scientific research has shown that obese people have lower concentrations of testosterone, so trying to burn fat is directly linked to higher concentrations of testosterone.
Regarding the diet pattern, you must eat a sufficient amount of protein to help in weight loss, in addition to eating healthy carbohydrates before exercise, as they help improve testosterone levels during resistance exercises, especially from a natural source such as whole grains, and rely on sources of healthy fats rich in omega-3 acids such as Olive oil and fish.
3-Nutritional elements that enhance testosterone levels
Vitamin D
Scientific studies have indicated that taking vitamin D for a full year leads to an increase in testosterone in the body by 20%. The body naturally obtains this vitamin when exposed to sunlight, in addition to its presence in a few types of foods such as salmon, tuna, cheese, egg yolks, and nuts. If it is deficient, you can take vitamin D supplements.
Zinc
Zinc deficiency leads to a decrease in testosterone concentrations. Zinc is one of the elements that the body loses when sweating, so athletes who suffer from excessive sweating may have a zinc deficiency. Zinc can be obtained from eating many foods such as legumes, seafood, chicken meat, and whole grains.
Magnesium
Obtaining the required daily intake of magnesium leads to maintaining high concentrations of testosterone, and magnesium also helps transform vitamin D into its active form in the body.
Magnesium is one of the elements that the body also loses when excessive sweating, such as zinc, as happens to some athletes. Leafy vegetables such as spinach, in addition to whole grains, legumes, and nuts, are good sources of magnesium.
There are commercial supplements that enhance testosterone, such as aspartic acid supplement, but they do not have a testosterone-raising effect, according to many scientific studies. There are also foods that reduce cholesterol, such as soy, alcoholic beverages, and prepared foods.
Finally, we note that a balanced diet, exercise, and getting a sufficient number of hours of sleep are among the most important ways to maintain high and desirable levels of testosterone.
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