Tips to increase testosterone

Testosterone sometimes has a bad reputation, because many perceive it as a synonym for steroids. But the truth is that it is an essential hormone for man’s health and well-being, the natural fall in our testosterone levels as age advances can have serious repercussions. Here are some tips on what you should eat – and what to avoid – maintaining your optimal testosterone levels Nootropics.

Consume more:

1.   Protein:  The muscles are developed, so it is logical to think that protein consumption is crucial to keep our testosterone flowing. Examples: lean beef, chicken, fish and eggs are some of the obvious options; vegetarians can get it with the consumption of tofu, nuts and seeds.

2.   Magnesium:  You will find this mineral in spinach, also in peanuts, and almonds.

3.   Pomegranate:  It is a fruit with a lot of mystical history, but more importantly, it reduces cortisol and other stress hormones that have the effect of increasing your testosterone levels. It even helps to lower blood pressure. Consider replacing your orange juice in the morning with this healthy alternative.

4.   Fish:  fatty fish varieties, such as salmon, tuna, are natural testosterone stimulants, since they are rich in vitamin D.

5.   Zinc:  This mineral helps the body to produce testosterone, so adding some oysters to your diet, you should be careful because one serving has almost five times the recommended daily dose of zinc. Beef and beans are two other zinc-heavy foods.

6.   Sleep:  The peak of testosterone levels is when you start sleeping. However, testosterone levels during the day can drop up to 15 percent when you get only 5 hours of sleep. Try to sleep for 7 or 8 hours each night.

7.   Muscles:  Focus your gym time on your muscles. Do weights in the gym, or get a trainer to help you with a routine on the exercise machines. Cardio can maintain heart health, but strength training amplifies your testosterone.

Avoid these:

Alcohol: beer, wine and whiskey can get rid of many parts of your body’s hormonal system. Big drinkers can have shrunken testicles, thin chest, beard, hair and higher levels of the female hormone estrogen.

Plastic:

Bisphenol-A (BPA) is a chemical found in some plastics, cans and other food packaging, and which can interfere with hormones. It is advisable to store in glass containers.

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