Testosterone is one of many hormones contained in the male body. And is the basic hormone required to increase muscle mass and stamina.
To be able to increase testosterone levels naturally go through some process to maintain fitness. According to eHow, there are several ways that can be done to increase testosterone hormones:
Learn to eat 6 meals a day
People usually eat three times a day with a big portion, but try to eat as much as six times a day with a distance of 2-3 hours with a smaller portion. By doing this the body will naturally regulate the hormonal and metabolic processes to avoid fluctuating conditions.
The most important nutrients to be consumed in increasing testosterone is fat. Fat affect any hormonal processes in the body. Fat which is the key here is healthy saturated fats. Essential fatty acid that can become a source for increased levels of testosterone are nuts, avocados, fish, olive oil and canola.
Increase consumption of vegetables
Some vegetables such as broccoli, cauliflower, radish, cabbage, has been proven to decrease estrogen levels so that the testosterone hormones increases.
Sleep at least 8 hours a day
The body needs the right amount of sleep and enough to avoid stress. Lack of sleep contributes to cortisol production, this condition triggers reduce of testosterone production in the body. Besides that, it should also be followed by reducing stress levels at home and also at the office.
By doing exercises regularly, levels of stress from the muscles will be reduced, which forces the body to increase testosterone production.
Limiting alcohol consumption
Alcohol has a dramatic effect on testosterone production, so it’s worth to reduce their consumption. Better to consume it only 1-2 times a week.
Improve your sex life
Sexual stimulation causes the body to increase production of oxytocin, endorphins and testosterone. Because of that, at least have sex once a week to maintain the level of testosterone. Testosterone will decline if Someone does not have sex more than a week.