Hormones Increase Testosterone Levels Naturally

healthydailymail.com Actually, supplements to increase testosterone had been there for many years, but people are still skeptical about the existence of side effects for the long term. And in some cases, such as people who have a history of prostate cancer was warned not to consume these supplements. The good news, there is a natural and safe way to increase testosterone levels, which are as follows:

1. Lose weight

Excess body fat can decrease testosterone levels, especially if overweight is focused in the form of belly fat. A study at the University at Buffalo found that 40 percent of obese men have low testosterone levels. The other study also found that 75 percent of men who are very overweight, whether young or old, is known to have low testosterone levels. So, one solution is to increase the testosterone level by lowering the weight.

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2. Drinking coffee

Besides being able to give a jolt of energy, caffeine can increase testosterone levels. A study from the Harvard School of Public Health found that drinking five (170 grams) cups of coffee every day for a month known to increase the testosterone to estrogen ratio of nearly 200 percent in men who are overweight even though the effect was not durable. However, you should first consult your doctor before taking them.

3. Increase your intake of vitamin D

Vitamin D is actually a hormone, and according to a study published in the Archives of Internal Medicine, about 75 percent of Americans have a vitamin deficiency. A three-year study in adult men published in Hormone and Metabolic Research found that men who had high levels of vitamin D are known to be higher testosterone levels than those with vitamin D levels in the body is low.

Another study found that men with low testosterone levels were given supplements of vitamin D (3332 IU) every day for a year increased testosterone levels by 20 percent. Scientists believe that vitamin D makes the body of changing the testosterone-to-estrogen, which at the same time makes the receptor on the adrenal glands (which releases the hormone testosterone) to be more sensitive.

4. Coping with stress

According to a study from the University of Texas at Austin, if someone is stressed, the body releases the stress hormone cortisol in large quantities. It can inhibit the role of the hormone testosterone. Robert Josephs, leader of the study revealed that when cortisol levels remain high as experienced by people in a state of stress, the ability to reproduce (testosterone) will be increasingly difficult. But the effects of the hormone cortisol decreased with decreasing the level of stress experienced by a person.

5. Get enough sleep

A Dutch study found that men aged (64-74 years) can raise their testosterone levels by getting enough sleep night. The longer they slept, the more testosterone circulating in their blood. Too little sleep can lower testosterone levels. a study at the University of Chicago Medical Center found that lack of sleep during the week can lower testosterone levels up to 15 percent.

6. Sports

Besides being able to maintain fitness, exercise may increase testosterone levels. A study at Baylor University found that testosterone levels will remain high for the next 48 hours after weight training. Meanwhile, different studies show that exercise in a short time which is run fast 6 seconds, can significantly increase testosterone levels. Other studies have found that exercise at night are also effective in increasing testosterone levels. However, not too excessive in doing so, since a study in Universirty of North Carolina found that excessive exercise can lower testosterone levels by 40 percent.

7. Eat nuts

Almonds, Brazil nuts, walnuts, and peanuts can increase testosterone production. Several studies have found that men who eat foods high in monounsaturated fat, which is the type of fat often found in nuts, known to have very high levels of testosterone. Aspartic acid (one of the 20 amino acids making up the protein) is high in the beans that can increase testosterone production and increases blood flow in the body.