Low levels of the male sex hormone testosterone usually result in low libido and sexual dysfunction. Testosterone is a steroid hormone found naturally in the human body. Although it is primarily a male sex hormone, it is also found in females in smaller amounts. Testosterone is secreted by the testicles of men and the ovaries of women. Small amounts are also secreted by the adrenal gland. As the primary male sex hormone, testosterone is responsible for male characteristics such as increased muscle and bone mass, voice mutation, and growth of body hair. It is thought that low testosterone levels can significantly increase the risk of heart attack. Normally, testosterone levels decline with the aging process. The average loss of testosterone per year is about 1%. This gradual decrease in testosterone level is partly related to the development of osteoporosis, loss of muscle mass, obesity. But it should be noted that low testosterone is not only a problem of the older generation. The problem also occurs in young men. Apart from hormone replacement therapy, which is commonly used and is believed to have its side effects, there are safe and natural ways to regain virility. See who they are… Reducing excess fat Obesity is becoming a global problem. Research has shown that having an increased amount of body fat can increase estrogen levels, which can lower testosterone levels. Therefore, regular aerobic exercise such as walking, running, cycling, swimming, etc., along with a proper diet, are effective methods of reducing total body fat. According to nutritionists’ advice, the process of weight loss should be gradual and the percentage of fat reduction should be limited to 1 kilogram per week. Many resort to inappropriate methods in order to lose weight faster, which are, however, risky for health. With severe calorie restriction, the body stops producing testosterone. Therefore, healthy ways of losing weight in men are of particular importance. More physical activity One of the possibilities to increase the level of testosterone is to increase the training. Compared to cardio training, maximum intensity strength training is more effective in stimulating the hormone. The inclusion of compound exercises that train large muscle groups is also recommended. For example, performing more squats, bench presses, and other similar exercises can help increase testosterone levels. A healthy and balanced diet A balanced diet, including a sufficient amount of macro- and micro-nutrients, is an essential part of a healthy lifestyle that can ensure a good level of testosterone. Research has found that men who consume food rich in monounsaturated fats,increase the levels of the important hormone. Scientists believe that monounsaturated fats have a direct effect on the functions of the testes, which are responsible for the secretion of testosterone. Good sources of monounsaturated fats are nuts, olive oil, canola and peanut oil. Consuming foods rich in zinc is also beneficial in increasing testosterone levels, as the mineral helps in the natural production of the hormone. Among the foods rich in zinc are oysters, chicken and turkey meat, beans, dairy products. Allicin-containing onions and garlic, and cruciferous vegetables such as broccoli, cauliflower, cabbage, watercress, and radishes are also good testosterone-boosting foods. It should also be kept in mind that according to research, high protein intake can reduce testosterone production. Therefore, the implementation of a high protein diet is not appropriate if the man has low testosterone levels. Limiting the consumption of alcohol In order to maintain a healthy level of testosterone, limiting the use of alcohol is one of the measures that should be taken. Excessive alcohol consumption has a direct effect on the endocrine system, which affects the way testosterone is produced. Limiting the use of alcoholic beverages to moderate levels is recommended. Effective sleep It is also important to ensure 7-8 hours of sleep every night. Lack of sleep can lead to the production of cortisol, a catabolic hormone, which in turn leads to a decrease in testosterone levels. Laboratory studies show that men who get enough sleep have higher testosterone levels in the morning. Regulating Stress Levels Stress also contributes to the production of cortisol and due to its catabolic nature, can potentially reduce testosterone levels. Some of the relaxation techniques like yoga, meditation and deep breathing exercises help release stress.which should be undertaken. Excessive alcohol consumption has a direct effect on the endocrine system, which affects the way testosterone is produced. Limiting the use of alcoholic beverages to moderate levels is recommended. Effective sleep It is also important to ensure 7-8 hours of sleep every night. Lack of sleep can lead to the production of cortisol, a catabolic hormone, which in turn leads to a decrease in testosterone levels. Laboratory studies show that men who get enough sleep have higher testosterone levels in the morning. Regulating Stress Levels Stress also contributes to the production of cortisol and due to its catabolic nature, can potentially reduce testosterone levels. Some of the relaxation techniques like yoga, meditation and deep breathing exercises help release stress.which should be undertaken. Excessive alcohol consumption has a direct effect on the endocrine system, which affects the way testosterone is produced. Limiting the use of alcoholic beverages to moderate levels is recommended. Effective sleep It is also important to ensure 7-8 hours of sleep every night. Lack of sleep can lead to the production of cortisol, a catabolic hormone, which in turn leads to a decrease in testosterone levels. Laboratory studies show that men who get enough sleep have higher testosterone levels in the morning. Regulating Stress Levels Stress also contributes to the production of cortisol and due to its catabolic nature, can potentially reduce testosterone levels. Some of the relaxation techniques like yoga, meditation and deep breathing exercises help release stress.