What is testosterone?
Testosterone is a naturally occurring steroid hormone in both men and women. It is she who allows the xxxual differentiation of embryos. As a teenager, she will be responsible in boys for the appearance of secondary xxxual characteristics such as hair growth, voice change, spermatogenesis, muscle mass development, etc. It is produced by the testes as well as by the adrenal glands.
While women are often considered a typical male hormone, they also produce testosterone through the adrenal glands and ovaries, but at about 6-7 times lower levels. In both men and women, testosterone is an essential hormone. It allows the development of muscle (and therefore that of the heart), but also bone (which makes it an essential element of the fight against osteoporosis). Some experts also link testosterone with cognitive abilities. Testosterone would also have an impact on xxxual desire.
To naturally increase your testosterone levels, eat balanced diet. A healthy lifestyle is the best way to naturally increase testosterone levels. For this, nothing better than a diet rich in vitamins and balanced. It is necessary to choose a program of diet adapted to your personal case and to your objectives. Vitamins Lack of vitamins is often linked to a lack of testosterone production. By taking care to eat foods rich in vitamins, you can naturally increase your testosterone levels. Vitamin D is essential for the production of testosterone, if you do not have the possibility to spend a holiday in the sun regularly, then try to consume more fatty fish (herring, salmon, tuna etc.), dark chocolate, eggs or milk. Also consider consuming products rich in Vitamin B such as seafood, avocado, green leafy vegetables, etc. Other groups of Vitamins (A) are sometimes cited for their action in favor of a natural increase in testosterone levels.
By regularly eating various fruits and vegetables, you should already enjoy the benefits of vitamins on your testosterone levels. Zinc Zinc deficiency can also cause a deficiency of testosterone production. Indeed, zinc acts as a natural inhibitor of aromatase, the latter being a factor causing the transformation of testosterone into estrogen. Zinc deficiency can lead to increased levels of estrogen at the expense of testosterone. Sugar In order to naturally increase your testosterone level, it is strongly recommended to drastically reduce the intake of sugars in your diet. Indeed, it has been proven by several studies that glucose intake can lower your testosterone levels. Lipids If you are on a diet, be careful not to suppress your fat intake.
Indeed, we tend to think that fat is bad for the body, that said, without fatty acid intake, there is no testosterone production. There are different types of fats that will have different effects on your body, you have to distinguish between “good” and “bad” fats. Alcohol Alcohol consumption is not recommended if you want to naturally increase your testosterone levels. That said, the scientific community is still divided on the subject. A lot of alcohol and intensive training certainly do not mix well. However a moderate consumption does not necessarily have a significant impact on your testosterone level, so it will be a question of balance. However, keep the sugars contained in alcoholic beverages.
Fasting Some studies show that intermittent fasting can boost testosterone levels. The effects of this practice are still contested, so be careful not to practice it if you are in perfect health, and without abuse.