The 2007 study has discovered that since the 1980s, the average levels of testosterone in healthy males have been decreasing 1% per year. It is no wonder that we often hear about the crisis of the modern man.
A 2009 study has shown that contrary to popular belief, the higher levels of testosterone among men don’t cause more violence. Instead, it makes you more energetic, and improves your focus. Thankfully, in a second, you’ll learn what are the things that you should be doing if you want to increase your testosterone levels. Let’s go!
One of the best ways to increase your testosterone levels naturally is to exercise, which is really convenient, as most people want to elevate their testosterone levels to gain more muscle mass. Okay, but what types of exercises are better? It appears that weightlifting is one of the best ways to increase your testosterone, though any type of resistance training will be fine as well.
Unfortunately, there is no evidence that cardio has any impact whatsoever. Even worse – people who run marathons frequently tend to have lower levels of testosterone. It doesn’t mean that you should avoid running at any costs – it’s just that if raising your testosterone is your priority, it’s better not to overdo it.
If you are a man, having sex regularly can significantly increase your testosterone levels. If you are a woman, it will increase your testosterone, but also estrogen levels. If you are a man, having sex, and ejaculating frequently will also reduce the chances of getting prostate cancer. Physical touch also causes your body to release oxytocin, which makes you better at dealing with stress.
Although there are easier ways to increase your testosterone levels, if having sex regularly is not a viable option, you could take supplements instead. There are a lot of supplements on the market that don’t work, but there are also those whose effects you’ll start noticing quickly. That’s why you should research the products thoroughly before you buy them. If you want to be sure that you don’t get scammed, check out Supplement Reviews.
Sex is just one of the examples of how you could manage your stress levels, though you should definitely put some additional effort into relaxing. Stress, especially if it is experienced for an extended period of time, has catastrophic effects on your testosterone levels. That’s because our ancestors felt stressed when their lives were being threatened. Nowadays, our lives have become much safer, but it means that we are stressed by much less important things. If our body feels that it is in danger, it releases stress hormone – cortisol, that makes it more alert, but unfortunately, it has a damaging effect on the body if we are under stress for too long.
That’s why, from time to time, you need to rest for a bit. There are multiple things that you could do to relax, but apart from exercising and having sex, you could also meditate, meet with your friends, or listen to music. All of those activities would improve your levels of dopamine, another crucial hormone as well.
Sleep a lot!
Lack of physical exercise and a terrible diet are some of the main reasons why young men nowadays have significantly lower levels of testosterone than their fathers or grandfathers, but there is another thing that it’s worse: not enough sleep. In 1942, 59% of Americans claimed to have at least 8 hours of sleep each night, whereas, in 2013, this number dropped to 34%. In 1942, only 11% of Americans were sleeping 6 hours or less each night, while in 2013, this number climbed to 40%.
Okay, so let’s ignore the fact that having enough sleep is crucial for the proper functioning of the human brain and body, and let’s focus only on the levels of testosterone. A 2011 study has found out that sleeping 5 hours each night for seven days decreased the amount of testosterone among healthy young males by 10% to 15%. More than half of the Americans are not getting enough sleep, which makes them more tired, more stressed, but also more prone to making mistakes. Sure, you might be having a lot of responsibilities in your life, but if you want to be focused and full of energy, sleep should be your number one priority.
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