Testosterone is the main male sex hormone, which begins to decline after 35-40 years. Studies have shown that there is a link between low testosterone levels and obesity, an increased risk of disease and premature death.

How to raise and maintain testosterone levels in men?

Maintaining and, in case of deficiency, raising testosterone for a man is urgently needed, this is the key to male health and directly the basis of male sexual function. Therefore, here are a few mandatory and fairly simple items that a man must follow throughout his life in order to maintain testosterone (male hormone) at the proper level.

Physical exercise

Physical exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, exercise increases the level of the so-called endogenous testosterone, which is produced mainly in the muscles. So, in some studies, it was shown that people who regularly play sports had higher testosterone levels than inactive men. Increasing physical activity has a big impact on weight loss and has a strong effect on increasing testosterone levels.

Diet

Many scientific papers have shown that a strict diet or overeating can lead to a decrease in testosterone levels. Without going into too much detail, try to eat a balanced amount of carbohydrates, fats and proteins. Eat chicken and quail eggs, dairy products, walnuts, beans, oysters, herbs, and other natural plant foods.

Minimize stress and cortisol levels

An increase in cortisol levels occurs with prolonged stress. Cortisol is a steroid hormone, so an increased level of cortisol acts as an antagonist and can lead to a decrease in testosterone levels.

About the benefits of vitamin D

Scientists have proven that supplementing with 1000 IU of vitamin D for 12 months increases testosterone levels by about 25%. Vitamin D in the human body, in the right doses, can work as a natural testosterone booster.

Dream

Normal sleep duration varies from person to person, but one study found that sleeping for 5 hours or less per night resulted in a 15% decrease in testosterone levels. Good sleep is as important to your health as diet and exercise.
Dear men, in order to resolve the issue with your testosterone level in the body, you will need the professional services of an experienced andrologist urologist. You can get the right advice, diet, a set of physical exercises after the first consultation with an andrologist in Bishkek. Contact Androlog.kg Medical Center and get a consultation from professional doctors.