Sexual diseases

Ways to increase testosterone in men

A man’s testosterone levels are related to sexual health. Its low may affect his sexual ability, so some people resort to increasing testosterone naturally instead of resorting to hormonal treatments. This article will shed light on ways to increase testosterone in the body away from medications.

Ways to increase testosterone naturally

Some methods help increase testosterone in men, and they include :

  • Exercise : exercising is one of the most important ways to increase testosterone and erection in men, as it enhances the health of the body and helps prevent diseases that affect sexual health also sports are important to maintain weight from the increase that causes hormonal imbalance.
  • Eating healthy foods : increasing testosterone with food can be helped by following a nutritious diet, especially foods rich in proteins, carbohydrates, and healthy fats, and eating healthy foods helps maintain weight.
  • Avoiding stress and anxiety : there is a close relationship between the psychological state and testosterone levels in the body. Therefore, it is recommended to avoid stress causes as much as possible that cause an increase in the hormone cortisol in the body, which lowers the male hormone. Learning ways to control stress, such as practicing yoga and meditation, is also recommended.
  • Enhancing vitamin D levels in the body : vitamin D plays a major role in increasing testosterone in men, so it is recommended to be exposed to sunlight and ensure the levels of vitamin D in the body. In case of vitamin D deficiency, you should consult a doctor for vitamin D supplements in proportion to the case.
  • Eat zinc-rich foods : zinc-rich foods may help increase testosterone, promote sexual health, and in case of testosterone deficiency, consult your doctor about taking zinc supplements.
  • Eat foods rich in magnesium : foods rich in magnesium can increase testosterone levels in men.
  • Sleeping enough daily : one of the important things contributing to increasing testosterone is getting a good amount of sleep daily, at least 7 hours for adults, as lack of sleep increases stress and affects a healthy lifestyle.

Increase testosterone with foods

Some foods may play a role in increasing testosterone in men, most notably :

  • Meat and chicken : lean beef, chicken, fish, and eggs are among the most prominent foods to increase testosterone in men.
  • Fatty fish : fatty fish such as salmon, tuna, and mackerel may help increase testosterone because they are rich in vitamin D.
  • Spinach : spinach contains high levels of magnesium, one of the important elements to increase the testosterone hormone in the body.
  • Oysters : oysters provide a large percentage of the body’s need for zinc, which helps increase testosterone in men.
  • Pomegranate : pomegranate reduces stress hormones, thus increasing testosterone in the body. It may also lower blood pressure and improve mood by eating it or drinking pomegranate juice.

Increased testosterone with herbs

Herbs can help to increase testosterone in men. Still, discussing with your doctor before resorting to these herbs to learn about possible side effects and appropriate doses is recommended. These herbs include :

  • Garlic : garlic is one of the most prominent herbs for increasing testosterone in men, and it also promotes sperm health because it contains high levels of a natural phytochemical called flavonoids, which may protect sperm from damage, and this applies to onions as well.
  • Ginger : ginger is known for its benefits in improving male fertility. It may help increase testosterone and improve sperm health naturally.
  • Ashwagandha:  ashwagandha is one of the most prominent herbs that can help increase testosterone in men, increase sperm count, improve their health, and enhance sexual health in general.
  • Pine bark extract (Pinus Pinaster) : pine bark extract may help treat erectile dysfunction and increase testosterone, but more studies are needed on this matter. It is advised to consult a doctor first before using it because it may cause side effects in some cases.

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