Testosterone is the most important male sex hormone. It is the hormone which produces male sexual characteristics in men and is also responsible for overall health.
Low levels of testosterone can affect body composition and can also cause weight gain.
Low levels of testosterone also affect sexual function, causing reduced sex drive, fewer erections, and infertility.
It is natural for testosterone levels to decline as a person ages, but some steps can slow down this process.
Here are a few ways in which you can boost and maximize your testosterone levels
1. Manage stress levels- prolonged stress levels cause an increase in catecholamines which have been associated with lower testosterone.
2. Start lifting heavy. All forms of exercise may increase your testosterone levels. However, weightlifting and high-intensity interval training is proved to have the most benefits
3. Consume the right sources of fat. Cholesterol is an important precursor when it comes to testosterone production.
However, consuming the wrong sources and quantities can lead to hepatic and cardiovascular issues later on.
So consuming healthy fats, especially omega-3-rich fatty food like fish and nuts is important. Avoid fat sources which increase LDL(low-density lipoprotein) in our body.
4. Get enough good quality sleep- sufficient good quality sleep is associated with higher levels of testosterone.
5. Supplementation- Zinc supplementation along with vitamin D supplementation is beneficial for testosterone levels, especially in
cases of infertility
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