If you have ever wondered what is the reason behind men have bigger muscles and organs than women, then let me tell you that it is due to the male sex hormone called ‘testosterone’ present in their bodies. Although testosterone is present both in men and women, men have 40-60 times more of this hormone than their female counterpart.
Testosterone is responsible for the growth of beard, moustache and other manly characters that distinguishes men from women. Lack of testosterone in men can be very embarrassing as it steals away their manhood from them. This as a result, can lead to break up with your partner, impotency and many other consequences. Read and understand the ways through which you can give a solid boost to the testosterone level in you and feel like a real man.
Add More Zinc In Your Diet
Zinc plays an important role in boosting the testosterone levels in your body by preventing the conversion of testosterone into estrogen. In fact, adequate supply of zinc helps to convert estrogen into testosterone and thus increase the sperm count and produce healthy sperms. One can avoid zinc deficiency by eating food items like oysters, poultry, liver, seafood, nuts and seeds or by supplements.
Consume Healthy Fats
According to a research, it has been found that men who consumed diets rich in healthy fats such as omega-3 fats and monounsaturated fats had higher levels of testosterone. Healthy fats are important for the production of testosterone and it can be obtained through fatty fish like tuna and salmon, vegetable oils, nuts and seeds, natural peanut butter, olives, avocados, and etc.
Get Rid Of Body Fat
Being overweight is a great threat to testosterone. Higher levels of body fat mean higher levels of estrogen. An enzyme called as aromatase present in body fats converts all the testosterone into woman hormone estrogen. Hence, if you are overweight and want to boost testosterone levels, then it is necessary that you shed some pounds. Do not to put your body into starvation mode by cutting calorie intake too much because, by doing so, you would stop the production of testosterone. In order to get rid of surplus estrogen, eat raw cruciferous vegetables such as cauliflower, broccoli, cabbage, collard greens, kale, bok choi, radishes, brussels, and turnips. Chemical called Diindolylmethane in them removes all the excess estrogen in the body.
Get Adequate Sleep
A study done by the University of Chicago proved that men who get 6-8 hours of sleep have higher levels of testosterone. While, another study by the University of North Carolina proved that lack of sleep can drop the testosterone levels by up to 40 percent. Testosterone levels are higher during mornings as the body produces an increased amount of this hormone while at sleep. Hence, loss of sexual desires or erections in the mornings clearly indicates drop in testosterone level which can be improved by getting good amount of sleep.
If you are a person who keeps worrying about each and every thing, then you are more likely to face testosterone deficiency. Because, stress makes the body release a hormone called cortisol which stops the production of testosterone. Therefore, it is very important that you maintain the stress level normal to increase the testosterone level in your body. If you are finding difficult to avoid stress, consider taking 1000-to-1500mg of Vitamin C per day and adequate amount of vitamins A, B & E. While viamin C helps in reducing cortisol levels, vitamins A, B & E helps in the production of testosterone.
Lifting heavy weights and performing compound exercises like pull-ups, squats, rows, deadlifts, and dips boosts the production of testosterone to a great extent. Instead of doing ‘sissy cardio’ workouts, consider doing manly cardio exercises like hill sprints.
Avoid Overheating Of Your Testicles
For producing testosterone, it is necessary that your testicles are between 94-96 degrees or say about 2 degrees cooler than your body. If your testicles get overheated, then it won’t be able to produce the hormone. Hence, it is advised not to wear tight pants or undergarments or take long hot baths.
Stop Smoking, Consumption Of Alcohol And Grapefruit
Smoking not only damages your lungs but also stops testosterone production. Whereas, even two drinks of alcohol or grapefruits make it difficult for the liver to breakdown estrogen in the body. As a result, increased level of estrogen causes you to lose public and facial hair, become impotent and get man boobs.