Post Date November, 17 2024
Both men and women should live long. However, due to poor living habits and eating habits, more and more people are in sub-health. For men, lack of testosterone will also shorten their lives. So, how do men maintain it?
The lack of testosterone will make men lose muscle mass, bone density, and sexual desire, which will reduce the level of testosterone. What's more, the new study found that the reduction of testosterone also increased the risk of prostate cancer, heart disease and even death in men.
1. Proper intake of fat
Not eating fat can keep you slim, but eliminating all fat will also reduce testosterone levels dramatically. A study published in the International Journal of Sports Medicine revealed that men who ate the most fat had the highest testosterone level. Therefore, in order to protect the heart and maintain the testosterone level, you can eat more foods rich in monounsaturated fatty acids, such as fish and nuts.
2. Don't put too much pressure on yourself
Men's psychological and physical pressure will inhibit the level of testosterone in the body, and the pressure will make cortisol soar. Then it will directly affect the normal ability of testosterone in the tissue. At this time, you can try to do aerobic exercise to alleviate it. But be careful not to exercise too much. Injuries and fatigue are symptoms of excessive exercise. This will also cause the level of testosterone to decrease.
3. Drink less
A recent Dutch study found that testosterone levels in men who drank moderately every day for three weeks decreased by 7%. Limit the amount of alcohol to 1-2 glasses of beer or red wine every night to prevent the reduction of testosterone.
4. Exercise abdominal muscles
As your waist circumference increases, testosterone levels will decrease. In addition, testosterone will also decrease with age, and every 4 points increase in your body index will accelerate the decrease of testosterone level by 10 years.
5. Exercise biceps brachii
Finnish researchers recently found that the free testosterone level of men who often lift weights increased by 49%. Because muscle strength will increase the amount of testosterone secreted by the body. You only need to lift weights twice a week to gain a lot.
The above are some ways for men to maintain. Men should pay attention to cleaning and hygiene in order to avoid cross infection.
