Testosterone is an essential hormone for both sexes, and it is naturally produced in the body.

Yet, its deficiency is more concerning in the case of men, as it is directly related to numerous aspects, including muscle mass, libido, and energy levels. In case the levels of this hormone are reduced, the person also experienced a decrease in these aspects too.


Despite the reduced energy levels, libido, and muscle mass, it will also cause other health problems, like irritability, depression, cognitive issues, difficulty sleeping, and lack of confidence.

In the case of low testosterone levels, you should follow the tips below in order to naturally raise them, treats the symptoms, lose weight, and increase the libido.

1.Better Sleep

If you want to improve the overall health and if you want to perform your physical exercises regularly a proper rest and sleep is very important, which means you should sleep at least 7 hours every night. In the Journal of the American Medical Association a story was published and it showed that lack of sleep can reduce the testosterone levels by 10 – 15%.

2.Reduce the Blood Sugar Levels

The consumption of foods rich in sugar leads to increased blood sugar levels. According to research, high blood sugar levels limit the release of this hormone by 25 percent. Therefore, it is of high importance to reduce the intake of flour and sugar.

3. Deal with Stress

Stress can actually be the reason for low testosterone levels. Other reasons can be hostility, depression and anxiety. That is why you should solve all this problems and sleep enough and exercise regularly.

4.Increase Your Muscle Mass

You can gain more muscle mass by strenuous workout, as it will regulate the function of your metabolism, and thus support the testosterone production.

Also, regular exercise will prevent the loss of muscle mass which normally occurs due to aging. You should exercise several times a week. When it comes to boosting the production of this hormone, make sure you regularly do squats, pushups, deadlifts, chin-ups, bench presses.

5. Nutrients Intake

If you eat unhealthy and processed foods your body will lacks some important nutrients that are very important for your health. If you want to raise the testosterone levels you should consume these nutrients naturally or by supplements:

Vitamin D: it is very important vitamin for the synthesis of testosterone, the healthy development of quality semen and the sperm count.

You can get the most vitamin D from the sun or you can take supplements.

Zinc: The main content in semen is zinc, which is very important for testosterone production. However, the zinc production reduces with age.

That’s why you should eat more foods that contain zinc such as: beans, milk, protein-rich foods, kefir, raw cheese, sunflower seeds, yogurt and pumpkin seeds. Remember that you should take more than the daily recommended dosage, because you can experience certain health problems.

Healthy Fats: the testosterone levels can be increased by consuming healthy fats that include saturated fats from coconut oil and animal sources. You should eat more avocados, raw nuts, olive oil and raw eggs.

The decreased levels of testosterone can cause serious damage to your health. That is why if you cannot raise the testosterone level naturally you should consult with a doctor.

Hormonal imbalances can be a result of some medical conditions and these tips can be useful for many people. Do not ignore the body signals and symptoms such as low libido, depression, tiredness, irritability, which can often indicate low testosterone levels.

If you are able to treat the problem on time, you will prevent additional complications.

Always exercise regularly, consume healthy foods and manage stress.

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