HOW TO INCREASE TESTOSTERONE LEVAL NATURALLY




What is TESTOSTERONE? 

  • Testosterone is the primary male sex hormone and anabolic steroid.
  •  In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
  • In addition, testosterone is involved in health and well-being, and the prevention of osteoporosis.
Insufficient levels of testosterone in men may lead to abnormalities including frailty and bone loss.

ROLE OF TESTOSTERONE IN ADULT

1 testosterone effects on sex organs . testosterone increase the size of penis,scrotum and testes after puberty.t testosterone is necessary for spermatogenesis.
2 testosterone effects on physical body & mentally. 
        - development of musculature after puberty
        - increase the thickness of bones ,size of bones and strength of bone .
         -effect on skin ,so increase the skin thickness.deposition of proteins in skin.become body gets fair and handsome skin.
         - effects on hair growth..
         - effects on voices .later ,the cracking voice changes gradually into a typical adult male voice with a bossing sound.

So, the testosterone hormones very essential for physical and mental development in adult male.

HOW TO INCREASE TESTOSTERONE LEVEL

1 take a proper diet.
 *Take proper proteins,fat and carbohydrate in daily routine life.
I mention some food to easily available in daily life like 
     -low fat milk with vitamin D.   
     -EGG yolk
     - beans
     - Tuna
     -  oliy fish
     - Avocadog
     - Peanut s
2 getting enough sleep

      - increase testosterone naturally by sleeping.

This is a proven way to increase testosterone naturally. When you sleep less the level of testosterone in your body goes down by almost 30%.
 It is therefore, suggested that you at least get 7 hours of sleep in order to enhance your body’ potential to build muscles.

3 curtail your drinking habit

Whenever you consume alcohol, your testosterone levels fall significantly for almost 24 hours. Alcohol also leads to production of cortisol and it can also lower growth hormone levels.

4 Exposure to Sunlight

This is one of the best natural ways to boost testosterone.

Boston State Hospital issued a report stating that a dose of sunlight for as less as 15-20 minutes can raise you testosterone level by a 120%. This research also pointed out that the testosterone level rises by 200% if the genital area is exposed to sunlight. This is the easiest natural way to increase testosterone levels in your body.

5 Refrain From Working Out Excessively

When you exercise excessively a hormone known as cortisol is produced in your body which leads to muscle break down and it works against testosterone. According to a research conducted by University of California excessive training leads to a decrease in testosterone by around 40%, therefore, you must make some room for rest as well

6 Lifting Weights

In accordance with a study conducted by the Baylor University, the level of testosterone increases in your body after weight training.

The more you exert yourself and the more tough your training is, the more your testosterone levels increase. Therefore, it is very important that your workout should involve exercises like seated rows, squats, and bench presses with heavy weights so that your testosterone level increases.

7 watch Your Favorite Sports

It is a fact that men who love sports and are fond of watching their favorite team compete are bound to experience the same rush of testosterone, as do the players of their favorite team. This fact is quoted with a reference to the study conducted by University of Utah. This study clearly states that the testosterone level of men, who witness their favorite sports team win, rises by 20%

Thank you so much for reading😊

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