Testosterone is the main male hormone that affects physical strength, stamina, mood and even self-confidence. Keeping it at an optimal level is important for overall health and quality of life. Let’s understand the ways to help increase testosterone naturally.
1. Regular physical activity
Strength training and high-intensity interval training (HIIT) are some of the best methods to stimulate testosterone production. Exercises with weights, especially for large muscle groups (squats, bench presses, deadlifts) have the greatest effect. Exercise at least 3-4 times a week to maintain hormone levels.
2. Get a full night’s sleep
Lack of sleep negatively affects testosterone levels. Studies show that 7-8 hours of quality sleep per night is necessary for hormonal balance. Try to follow a regimen and fall asleep at the same time.
3. Balanced diet
A diet rich in healthy fats (avocados, nuts, fish), zinc (seafood, beef) and B vitamins supports natural testosterone production. Avoid excessive consumption of sugar and ultra-processed foods – they lower hormone levels.
4. Reduce stress
Chronic stress causes an increase in cortisol, a hormone that suppresses testosterone production. Practice relaxation techniques: meditation, walking outdoors, or a hobby that is enjoyable.
5. Regular intimate life
An active sex life is another way to keep testosterone levels high. Physical intimacy and emotional release stimulate hormone production and improve overall health.
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