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How To Naturally Increase Testosterone
Many people are aware that testosterone is the hormone that causes the physical changes associated with male puberty, such as body hair growth and voice deepening. However, testosterone's job is far from over after puberty. Age-related declines in testosterone levels are usual, and other factors can result in undesired symptoms including decreased sex desire.
Luckily, there are a variety of natural testosterone boosters on the market that can help increase testosterone production without a prescription. These natural dietary supplements contain ingredients such as D-aspartic acid, which is believed to enhance testosterone production. If you’re looking for a great testosterone supplement, here’s the best testosterone booster on the market.
In addition to taking a testosterone supplement, several lifestyle changes may be made to naturally raise testosterone levels. following a healthy diet may increase the production of T. Lean protein and complex carbohydrates are balanced, and they emphasize whole foods. It's a good idea to keep simple carbs and highly processed foods to a minimum.
Enhance your diet
The amount of testosterone in your body might rise by eating a nutritious diet. According to studies,
The majority of medical professionals advise eating heart-healthy fats like olive oil, avocados, and almonds. According to data, a diet with too little fat can cause testosterone levels to drop.
Nutrients that increase testosterone in food
Don't give up if low testosterone is the cause of your unfavorable symptoms. You can look into medical alternatives like testosterone replacement therapy (TRT) or Clomid or explore natural ways to increase your testosterone.
To find a treatment strategy that is appropriate for you, schedule a consultation with your healthcare provider. You can supplement your feeding schedule with testosterone boosters which are on the market. Eating a healthy and balanced diet has been known to boost testosterone levels.
Avoid consuming a lot of alcohol
An increase in alcohol use can lower testosterone levels. How much, though, is too much? Although there are currently no recommendations for the preservation of testosterone, experts suggest limiting alcohol consumption to two drinks for males and one for women per day to lower the risk of cancer and heart disease.
Minimize or cut off xenoestrogen and estrogen-like products
Hormone levels in animal models have been significantly impacted by certain chemicals, often known as endocrine disruptors. These include parabens, phthalates, and BPA, a substance frequently found in plastics (synthetic compounds used in personal-care products and laundry detergent, among other products). They might behave as xenoestrogens or synthetic estrogens, which would cause your body to mistake them for estrogen and possibly disturb the balance of your hormones. Nevertheless, there is still a shortage of studies.
Xenoestrogens or phytoestrogens (such as soy) do not appear to alter testosterone levels in human research. But some xenoestrogens have also been connected to other health issues.
Your sanity, heart health, and relationships are all preserved when you can manage your stress. The adrenal glands release the stress hormone cortisol when you're under a lot of pressure. According to research, lower testosterone levels are caused by greater cortisol levels.
Watch your weight
Moreover, obesity is linked to reduced testosterone levels, and high cortisol levels promote weight growth.
By exercising more, you can provide your source of testosterone therapy. The type of exercise, the intensity, the subject's age, weight, etc. are all potential contributing factors to the impact of exercise on testosterone levels.
According to research, the best strategy to maintain testosterone levels is by increasing muscular mass through strength or resistance training. Others, particularly for older persons, advise high-intensity interval exercise, or HIIT. Recent years have seen a rise in interest in HIIT. You alternate between periods of vigorous cardiac exercise and less vigorous exercise throughout a HIIT session. In one small study, resistance and intensity training together increased testosterone levels in a way that persisted for up to 48 hours after the workout.
In any case, one of the best things you can do for your health is exercise. It supports healthy weight maintenance, promotes heart health, and could raise testosterone levels.
Get plenty of good sleep.
Sleeping well should not come as a surprise to anyone. Sleep is essential to maintaining your health, including your sexual health, as studies have shown that it improves your heart, metabolism, and brain function.
Sleep is a natural testosterone booster because your body creates the majority of your testosterone while you sleep. Your testosterone levels may drop if you don't get enough sleep or your sleep is poor quality (for example, if you have difficulties falling or staying asleep or have sleep apnea).
Examine your prescription drugs
Some prescription treatments, including some antifungals and some antidepressants, may cause some men's testosterone levels to drop. Consult your healthcare practitioner if you believe your medication may be the cause of your low testosterone symptoms. In any case, never discontinue taking any prescription medications without first talking to a doctor.
Consider natural testosterone supplements
Although there is little research on testosterone supplements, several studies indicate that some of the elements that are available in the market may boost testosterone, including:
Zinc: Zinc has an advantageous effect on the luteinizing hormone, which stimulates the creation of testosterone (LH). It also aids in the conversion of testosterone to DHT Although there isn't much data on zinc supplementation's effects on testosterone levels at the moment, if your zinc levels are low, it might be worthwhile to look into.
Vitamin D: According to some research, taking vitamin D supplements may help those who have low testosterone and low vitamin D levels. However, contrary findings from other studies necessitate more studies. Consider getting a blood test to evaluate your vitamin D levels if you have low testosterone levels, and talk to your doctor about vitamin D supplements.
Dehydroepiandrosterone, sometimes known as DHEA, is a hormone made by the adrenal glands. It is a precursor to testosterone's precursors. This indicates that although it does not appear to directly alter testosterone levels, it may boost levels of the hormones that eventually transform into testosterone (such as androstenedione and androstenediol).
Magnesium: Magnesium is essential for many body functions, such as bone and muscle structure. According to some evidence, testosterone levels and magnesium levels may be related. Magnesium has antioxidant properties and may protect testosterone against the negative effects of oxidative stress. Magnesium supplements may aid in the maintenance of testosterone, albeit the exact process is unknown. More study is required.
Ashwagandha: This medicinal plant is an adaptogen, a substance found in nature that aids the body in coping with stress. In a tiny 2019 study, overweight men who took an ashwagandha supplement for 16 weeks on average saw their testosterone levels rise by roughly 15% in comparison to those who got a placebo.
When a man is 19 years old, his testosterone levels are at their highest, and they naturally decline as he gets older. They normally fall by 1% to 2% per year after age 30, but they may stabilize in your 40s or later. Strong evidence linking low testosterone to obesity, a higher risk of disease, and earlier mortality make this reduction alarming.
For those who are born with a gender preference, having appropriate testosterone levels is essential, along with other essential hormones like estrogen and progesterone. There are some great testosterone boosters in the market and the above-mentioned suggestions can help you live a healthy lifestyle, eat a balanced diet, and maximize your testosterone levels.
This article does not necessarily reflect the opinions of the editors or management of EconoTimes.