- Maintain healthy body weight.
is probably the most important thing a man can do. As belly fat
increases, there is an increase in activity of the enzyme
"aromatase," which converts testosterone in the fat cells
to estrogen. Having less testosterone and more estrogen can deposit
fat in areas of the body similar to women (breasts, hips, thighs).
you're overweight, loosing excess weight may increase your
testosterone levels, according to research presented at the
Endocrine Society's 2012 meeting.
A combination of aerobic (increase in heart rate) and high
resistance (weightlifting) exercise has been found to increase the
production of testosterone. This also helps prevent the most common
diseases from which we will die (heart disease and cancer).
- Consume a plenty of zinc.The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels .
- Avoid tobacco products. Tobacco reduces testosterone levels.
- Limit alcohol. Alcohol (more than two drinks a day) causes more testosterone to be converted into estrogen.
- Eat well. Poor nutrition is at the root of many diseases. It can also create an imbalance of male hormones.
dyes, processed foods. Limit caffeine, dairy products,
and sugar (by itself or in other products)
Foods to include. Green tea, multi-coloured fruits and
vegetables, nuts (particularly Brazil nuts, which are rich
are rich in selenium. Just two a day are plenty.), fiber
(covered by eating fruits and vegetables), ground flax
seed(1 tablespoon a day), soy products (e.g. drink soy
milk instead of cow's milk).