if you have low level of testoster station you may experience low energy decrease sexual urge or low libido difficulty in concentration and decrease muscle mass and many more low testosterone level is also bad for your heart and Bone it can cause various heart problems and osteoporosis so it is very important to keep the testosterone level normal let's see how you can boost and maintain a healthy testosterone level exercise is one of the most effective ways to prevent many lifestyle related diseases not only that it can also boost your testosterone levels one study involving men with
obesity found that increased physical activity was more beneficial than calorie restriction for increasing testosterone levels now what type of exercise is beneficial to boost testosterone level study shows all forms of exercise may increase your testosterone levels however weight lifting and high intensity interval training is more beneficial in these regards weight lifting you all know let me explain the high intensity interval training the broad term for workouts that involve short period of intense exercise alternated with recovery periods for example a heat workout using a stationary bike could consist of 30 seconds of cycling as fast as
possible with high resistance followed by several minutes of slow easy cycling with low resistance this would be considered one round or repetition and you would typically complete four to six repetitions in one workout 10 to 13 minutes workout is enough to boost your testosterone level high intensity interval training not only increase testosterone level but it can burn a lot of calories in a short amount of time it also increase oxygen consumption reduce blood pressure and blood sugar so exercise is the key for a healthy life now the next important thing is diet what you eat
can affect the levels of testosterone as well as other hormones remember both overeating and constant dieting can disrupt your testosterone levels now before knowing what to eat one important point you should know that the precursor of testosterone is cholesterol that means testosterone is made up of cholesterol as you know cholesterol comes from fatty food so restricting fatty food can lead to low testosterone level so it is important to include adequate amount of good fat in your diet but remember amount of fat consumption can be different in different individuals if you are overweight or have heart
diseases then consult a doctor before changing your regular diet one more point I would like to add that Statin the commonly used cholesterol lowering drug may also lower testosterone and other androgens but that doesn't mean then you should stop taking this consult your doctor if there is any alternate for you eating enough protein can also help you to maintain healthy testosterone level here are list of few foods that you can try like fatty fish dark leafy green vegetables egg shellfish berries cherries pomegranates and avocados you can try Korean red ginseng which is not only increased
testosterone level but give you an extra stamina and calmness but remember it is not FDA approved next important dietary supplement is L-Arginine a deficiency in L-Arginine caused derangement of sperm metabolism leading to decrease in motility and loss of spermatogenesis studies show that administration of L-Arginine to oligospermic and asthenospermic patients results in an improvement in both the sperm count and sperm motility without any side effects it is also helpful to treat erectile dysfunction here are some foods you can consider to boost L-Arginine level like turkey pork loin chicken pumpkin seeds soy beans peanuts pirulina chickpeas and
lenties getting good sleep is just as important for your health as diet and exercise Sleep Quality may also have major effects on your testosterone level in fact one study involving 2295 teenage boys and men found that impaired sleep could be linked to a low testosterone levels so what is the ideal amount of sleep the ideal amount of sleep varies from person to person but a small study found that sleeping only five hours per night was linked to a 10 to 15 percent reduction in testosterone levels interestingly one study involving older men found that increased sleep
duration up to 9.9 hours was associated with increased testosterone levels conversely sleeping more than 9.9 hours was actually tied to a lower testosterone levels most research recommend at least seven to eight hours of sleep every night is beneficial for our health now the next important thing is timing and quality of sleep the timing of sleep may be more important than sleep length itself in determining testosterone levels maintain a fixed timing of sleep May improve the testosterone level as it is related to a psychodynamic frequent waking up from sleep is also related to low testosterone level
so good amount of high quality sleeve is necessary to boost your testosterone level avoid estrogen-like chemicals there are several other factors that may affect your hormone levels like estrogen-like chemicals testosterone levels may be affected by high level of estrogen-like chemicals like bisphenol a or BPA parabens and other chemicals found in some types of plastic so what is BPA you have probably seen that most Plastics you purchase these days are labeled as BPA free BPA is an industrial chemical used in plastic manufacturing and added to many commercial products including food containers baby bottles plastic water bottles
and hygiene products it not only affects your testosterone level but it is also linked to obesity heart disease and type 2 diabetes so try to avoid bpli chemicals limit packaged foods that aren't level BPA free drink from glass bottles instead of plastic bottles since setting BPA containing Plastics may cause more BPL itching don't microwave Plastics next important thing is vitamin D supplement some Studies have found that low levels of vitamin D could be associated with decreased testosterone level vitamin D plays a crucial role to live a healthy life it is estimated that up to 1
billion people worldwide are vitamin D deficient a 2017 study involving 102 Main with a vitamin D deficiency found that taking a vitamin D supplement increased testosterone level and improved erectile dysfunction so check your vitamin D level and act accordingly however more studies are needed to understand the correlation weight next thing is alcohol intake testosterone levels may drop as quickly as 30 minutes after you drink alcohol heavy alcohol use can lead to reduced testicular function and testicular atrophy alcohol and testosterone have a complex relationship it's better to moderate your alcohol intake since excessive consumption can have
a significant negative effect on your testosterone level and testicular health minimize stress and cortisol levels chronic stress have negative impact on health and testosterone levels long-term stress can Elevate cortisol level certain elevation in cortisol can quickly reduce testosterone level it is also responsible for weight gain and increased body fat so try to manage your stress to avoid many health problems that's all for today hope you find this video helpful don't forget to like comment and subscribe our Channel thank you
