{"id":4447,"date":"2020-03-16T16:24:29","date_gmt":"2020-03-16T16:24:29","guid":{"rendered":"https:\/\/www.exseedhealth.com\/?p=4447"},"modified":"2024-03-21T10:51:32","modified_gmt":"2024-03-21T10:51:32","slug":"how-to-increase-testosterone-for-better-fertility","status":"publish","type":"post","link":"https:\/\/www.exseedhealth.com\/sv\/how-to-increase-testosterone-for-better-fertility\/","title":{"rendered":"Hur man \u00f6kar testosteronet f\u00f6r b\u00e4ttre fertilitet"},"content":{"rendered":"

Testosterone is a very important hormone – especially for men – and it plays a significant role in human health. It increases the ability to build muscles, improves sexual performance and libido, and most importantly,<\/span> testosterone is crucial for sperm production<\/a>.<\/strong> Did you know that you can increase testosterone yourself, naturally?<\/span><\/p>\n

Lifestyle choices can affect testosterone levels, which means you may be able to increase your testosterone by adopting healthier habits.<\/span><\/p>\n

Follow these five scientifically backed steps to increase testosterone production naturally:\u00a0<\/span><\/p>\n

Step 1: Make sure to get your sleep<\/b><\/h2>\n

Lack of sleep is responsible for numerous <\/span>health issues<\/a>.<\/strong> It can disturb the production of important hormones and affect testosterone production in the long run. In a recent study where participants went through different sleeping regimes, those that restricted their sleep to 5 hours per night had a significant drop in their testosterone levels<\/span> [1]<\/span><\/a>.\u00a0<\/span><\/p>\n

We recommend that you have 7-9 hours of quality sleep every night.<\/span><\/i><\/p>\n

Step 2: Maintain a healthy body weight<\/b><\/h2>\n

Maintaining a healthy body weight is crucial to overall well-being. This is because fat affects many hormones, and a high body fat level strongly correlates with decreased testosterone. Several weight loss studies find a direct association between the amount of weight loss and increased testosterone among the participants<\/span> [2]<\/span><\/a>[3]<\/span><\/a>. A possible explanation for these findings is that fat tissue produces a specific hormone called aromatase. This increases the conversion of testosterone into estrogen, leading to lower testosterone levels.\u00a0<\/span><\/p>\n

We recommend that you stay at normal BMI (for males is 18.5 – 24.9) by following a healthy diet and physical activity level (see step 4 and 5).<\/span><\/i>\u00a0<\/span><\/p>\n

Step 3: Control your stress<\/b><\/h2>\n

Stressful situations, whether physical, mental, or emotional, have a direct impact on the hormone called cortisol. This hormone is responsible for managing many different functions in the body, such as blood sugar levels and metabolism. However, increased cortisol levels for a prolonged period can negatively affect testosterone. In a recent study where researchers examined students during exam periods, they found that such events contribute to decreased testosterone levels in males, highlighting the importance of managing your stress<\/span> [4]<\/span><\/a>.<\/span><\/p>\n

Try to avoid stressful situations and manage your daily stress level so it does not affect you in any way.<\/span><\/i><\/p>\n

Step 4: Increase your physical activity<\/b><\/h2>\n

Physical activity, especially resistance training, can benefit testosterone production in the long run by improving body composition and reducing insulin resistance. However, be careful because too much exercise (overtraining) with inadequate rest periods can actually lower testosterone levels. Recent studies on inactive men show that physical activity can increase both testosterone levels and semen quality<\/span> [5]<\/span><\/a>[6]<\/span><\/a>[7]<\/span><\/a>. More specifically, 1 hour of combined resistance training and high intensity interval training 3 times per week was shown to be effective<\/span> [8]<\/span><\/a>[9]<\/span><\/a>.<\/span><\/p>\n

Make sure to incorporate at least 4 hours of physical activity every week where you combine both resistance and cardio training.\u00a0<\/span><\/i><\/p>\n

Step 5: Adopt a balanced diet<\/b><\/h2>\n

Most aspects of your diet influence your testosterone levels. This includes your macronutrient ratio (carbs, protein, and fat), micronutrient content (vitamins and minerals), and your total daily energy intake (calories). Although losing weight is a very efficient way to raise your testosterone levels if you’re overweight, being in a prolonged energy deficit can also cause low testosterone levels. In a study with 24 males it was observed that those being malnourished and having a long-term calorie restriction had lower testosterone levels<\/span> [10]<\/span><\/a>. Deficiency in specific micronutrients like zinc has also been shown to decrease testosterone.<\/span><\/p>\n

It is possible to improve your sperm quality and testosterone level with nutrition. We recommend you to adopt some of the eating habits described in the <\/span><\/i>ExSeed Cookbook<\/strong> <\/span><\/i><\/a>and ExSeed Fertility Guide.\u00a0<\/span><\/i><\/p>\n

Follow these easy diet recommendations to increase testosterone:<\/b><\/h3>\n