Testosterone is the primary male hormone. It is the hormone that gives you your male characteristics. It is the most significant androgen. Androgen in Greek refers to "man maker".
This can explain the significance of testosterone in men. But testosterone production begins declining after the age of 30. Though this decline is gradual, effects can felt sharply by the time you reach 40.
Listed below are some easy tips to enhance testosterone production and secretion naturally:
1: Focus your weight training on compound exercises- Intense exercise forms the core of testosterone enhancing efforts. Compound exercises stimulate multiple muscle groups at a time. This is very good for testosterone production. Some of the compound exercises include squats, deadlifts, bench press, barbell rows and chin ups.
2: Include Essential Fatty Acids in your diet- EFAs (Essential Fatty Acids) such as flax seed oil promote more testosterone production in the body. They are also the best healthy fats you can consume for a muscle building diet. Oily fish such as sardines, salmons and mackerels are the best source for getting your essential fatty acids. Most poeple think that fat is bad for them and that they should avoid fat altogether but one thing that you need to understand is that all anabolic steroids are produced in cholesterol and so your diet should contain adequate amount of essential fatty acids such as Omega 3.
3: Avoid too much soy- Soy increases the level of estrogen which affects testosterone production adversely and this is why you should avoid having too much of soy.
4: Avoid drinking too much alcohol- Drinking excessive alcohol as well as smoking can lead to lower testosterone levels. You must therefore, quit drinking alcohol and smoking.
5: Get quality sleep time- Not getting enough sleep will raise cortisol levels, and this means lower testosterone levels for you. Plus, getting at least 7-8 solid hours of sleep every night has many other benefits. Getting enough sleep is not just good for your testosterone levels but also for your HGH production. It is interesting to note that HGH or human growth hormone which is associated with keeping you young is released in pulses during the first few phases of REM or deep sleep. People who sleep less or are sleep deprived often look tired and older than their years and this is largely because their HGH production affected negatively due to sleep deprivation.
6: Decrease stress in your life- Decreasing stress has a very positive effect on your testosterone production. Though there are immense pressures on all of us to perform whether at work or at home, try to reduce stress and relax. This is going to help you a great deal.
Over and above, there are some natural or herbal supplements that can enhance testosterone levels naturally.
