9 daily habits to help increase male hormones

Proper living, eating and exercise habits will help the body produce safe, natural testosterone.

According to Dr. Pham Xuan Long (Department of Andrology, Tam Anh General Hospital, Ho Chi Minh City), testosterone is a male sex hormone that plays an important role in controlling almost every organ in the body, from the nervous system, cardiovascular system, musculoskeletal system to male reproductive organs. Testosterone concentration in the blood of adult men reaches a stable level of about 10-35 nanomol/liter, helping the body function smoothly.

However, with natural aging and external factors, testosterone gradually declines with age (0.7-1.3% decrease each year). When the male sex hormone testosterone is lower than normal, men face diseases, physiological and reproductive abilities also decline such as decreased sexual desire, erectile dysfunction, infertility. To maintain health and long-lasting performance, Dr. Pham Xuan Long said that men need a balanced diet as well as a scientific work and rest regimen. The following are the correct daily habits to help men increase and consolidate stable testosterone levels in the body.

Exercise regularly

Regular exercise is not only a positive solution to strengthen the immune system, the flexibility of the musculoskeletal system, and burn excess fat, but also an effective way to increase testosterone for men. Exercise must be regular and moderate, avoiding too much exercise at high intensity will cause the opposite effect. Men should spend time exercising 30-60 minutes a day, and maintain at least 5 times a week. Recommended exercises to increase testosterone: kegel exercises, brisk walking, swimming, weightlifting, squats, planks...

Regular exercise improves testosterone. Photo: Freepik — Regular exercise improves testosterone. Photo: *Freepik*

Stress control

Doctor Xuan Long said that frequent stress is the cause of stimulating the body to produce the hormone cortisol. When this hormone increases, it will cause the body to inhibit testosterone production. To control stress, men need to arrange and organize work and rest properly, spend time reading books, listening to music, watching movies, meditating, yoga...

Sunbathe regularly

Research has shown that vitamin D can act as a natural testosterone booster. One study found that supplementing about 3,000 IU of vitamin D3 daily for 12 months increased testosterone levels by about 25%. The best way to increase vitamin D is to get regular exposure to sunlight, which can be supplemented with medication, and eat foods rich in vitamin D such as eggs, milk, and salmon.

Healthy sexual activity

Regular, healthy, safe sex is not only good for your health but also helps improve the concentration of male hormones in the blood. Depending on your age, there is an appropriate number of times to have sex, on average 2-3 times/week.

Limit alcohol

Regular and excessive use of alcoholic beverages can damage Leydig cells in the testicles, which are responsible for testosterone production. In particular, heavy drinking reduces semen volume and sperm motility. Therefore, according to the World Health Organization (WHO), each person who consumes alcohol should not exceed 2 units of alcohol per day, equivalent to about 350 ml of beer, a 150 ml glass of wine or 44 ml of spirits.

Get enough sleep

Sleep plays an important role not only for health but also affects the production of hormones in the body. Men need to sleep at least 7-8 hours a day to ensure health, as well as to produce testosterone suitable for the body. A study shows that if a person only sleeps 5 hours a night, male hormones will decrease by 15%. Therefore, the habits that men should adjust are to sleep on time, get enough sleep, and have deep sleep.

Getting enough sleep helps the body recover and produce hormones in the body. Photo: Freepik — Getting enough sleep helps the body recover and produce hormones in the body. Photo: *Freepik*

Limit sweets

Sugar provides energy for the body, however consuming too much sugar can increase insulin levels in the blood and this can cause a decrease in testosterone levels in men. The amount of sugar consumed by adults is 5g per day. Therefore, men need to limit foods containing a lot of sugar such as candy, soft drinks...

Have a balanced diet

Men need a scientific diet, balancing 4 essential nutrient groups: starch, protein, vitamins and fat. Prioritize healthy fats from vegetable oils, nuts, fish... to help improve health and hormone levels in the body; increase foods rich in vitamins and minerals zinc, iron, vitamins A, B, C, D, E found in food groups such as: seafood, vegetables, fresh fruits; should drink 2-3 liters of water per day.

Pay attention to medication

Some common drugs that can cause male hormone deficiency include opioids, glucocorticoids, and anabolic steroids. If you experience symptoms of hormone deficiency while using these drugs, you should inform your doctor so that you can be replaced or have a similar drug adjusted to avoid unwanted side effects.

The above are simple ways to safely increase endogenous testosterone at home. However, when the above measures have been taken but the hormone levels cannot be improved, affecting life, men need to go to a reputable hospital for examination and testing to have timely treatment, Dr. Xuan Long noted.

Quyen Phan

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