, – The hormone testosterone is a hormone that plays a major role in the male body. If all this time you may think of this hormone as just a sex-enhancing hormone, this assumption cannot be considered wrong, but it is not entirely true. The hormone testosterone also has many other roles in the body, such as metabolic processes, to muscle building.
Also Read: Men, These 7 Signs of Low Testosterone. Are You Included?
Given its huge role, testosterone levels in the body need to be maintained. As we get older, the levels of the hormone testosterone in the body can decrease. Well, here’s how to deal with a lack of the male hormone testosterone, namely:
1. Consistent Physical Exercise
Reported on the Healthline page, exercise is an effective way to increase testosterone. Activities that focus on adrenaline put pressure on the muscles of the body and help the heart organ work, thereby stimulating the body to produce more of the hormone testosterone.
In fact, there is a link between the hormone adrenaline and testosterone in the formation of body muscle cells. You can choose the type of physical exercise that is high intensity interval training (HIIT), such as lifting weights. This type of exercise is believed to be able to increase testosterone levels.
2. Improve Sleep Quality and Quantity
A study from the University of Chicago published in the JAMA Network revealed that testosterone levels could drop in men who were sleep deprived. Apart from building muscle, the hormone testosterone is related to the body’s metabolic system. That is why those who have less time and quality of sleep usually experience disturbances in metabolic function and testosterone levels.
Therefore, it is important to get enough rest, to keep the body’s metabolic system active, so that it can support the performance of the testosterone hormone.
Also read: The function of the hormone Testosterone for men and women
If you have trouble sleeping, avoid taking sleeping pills to get rid of it straight away. Ask your doctor first about treating sleep difficulties and which drugs are safe to use. Through the application, you can contact a doctor anytime and anywhere. Practical, right?
3 . Vitamins and supplements
A study published in the US National Library of Medicine National Institutes of Health found that taking vitamin D supplements can improve deficiencies and contribute to increased testosterone levels. You can get this vitamin only by being exposed to sunlight for at least 15 minutes a day or by consuming foods high in vitamin D, such as salmon and milk.
4. Manage Stress
Stress is triggered by an increase in the hormone cortisol, which can reduce the quality of testosterone in the body. Therefore, try to start managing stress, by taking time to do fun things that raise the mood
5. Apply a Healthy Diet
Adopting a healthy diet is also important for maintaining normal testosterone levels and overall health. Make sure to eat a healthy and balanced diet consisting of fat, carbohydrates and protein.
6. Achieve Ideal Body Weight
What is the relationship between achieving ideal body weight and increasing testosterone? Look, a study from the journal Clinical Endocrinology reveals, men who are overweight have 50 percent less testosterone than those who have an ideal body weight. So, make sure you avoid obesity, huh.
8 Foods That Can Increase Testosterone Hormone
Apart from implementing the various methods above, also avoid using drugs or alcohol. Alcohol and certain drugs can reduce testosterone levels significantly by affecting the glands and hormones involved in male reproduction.
Medical News Today. Retrieved 2019. How do you boost testosterone naturally ?.
JAMA Network. Retrieved 2019. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.
US National Library of Medicine National Institutes of Health. Retrieved 2019. Effect of vitamin D supplementation on testosterone levels in men.
US National Library of Medicine National Institutes of Health. Retrieved 2019. Diet-induced obesity and low testosterone increase neuroinflammation and impair neural function.