testosteroni on miehille tärkeä nosta testosteronia luonnollisesti

Testosteroni – Maksimoi testosteronitasot luonnollisesti

Testosteroni on todella tärkeä osa hyvinvointia ja terveyttä varsinkin miehille. Seuraava artikkeli kokoaa joitakin keinoja, joilla voit parantaa oman kehosi testosteronitasoja.

Huomioithan, että näiden lisäksi on monia muitakin keinoja, joista kirjoitan vastaavaa artikkelia, jossa käsitellään enemmän testosteronin boostausta erilaisten ravintolisien avulla.

Tämä artikkeli keskittyy kuitenkin yleisien neuvojen antamiseen, joilla voit saada yleiskuvan asioista, jotka vaikuttavat testosteronitasoihin.

Keinoja Testosteronitasojen parantamiseen

1. Mikäli sinulla on korkea rasvaprosentti, niin laihduttamalla testosteroni-tasot nousevat automaattisesti. Rasva varastoi testosteronin vastapuolta, eli estrogeenia, joten vähentämällä rasvaa vähennät myös estrogeenia. Maksimaalinen rasvaprosentti, jossa testosteronitasot säilyvät hyvänä, ja jolla elämänlaatu säilyy myös kohtuullisena, on henkilöstä riippuen suunnilleen noin 15 %.

2. Älä kuitenkaan hurahda nopeisiin dietteihin, koska suuret kalorimäärien vaihtelut kehossa luovat stressiä, joka puolestaan alentaa testosteronitasoa.

3. Vähennä stressiä. Voit kokeilla vaikka meditointia.

4. Huolehdi riittävästä unesta ja sen laadusta. Yksi valvottu yö helposti sotkee unirytmin, jonka kohdalleen saamiseen saattaa mennä viikko tai parikin.

5. Pidä yllä monipuolista dieettiä, joka sisältää myös paljon rasvaa. Liian alhainen rasvan määrä alentaa helposti testosteronia. Esimerkiksi pähkinät ovat hyvä ja helppo keino lisätä ruokavalioon enemmän hyvälaatuista rasvaa.

6. Eliminoi ylimääräinen estrogeeni syömällä tarpeeksi kasviksia, jotka puhdistavat elimistöäsi ja palauttavat luonnollisen estrogeeni/testosteroni tasapainon.

  • Kasvikset sisältävät Diindolylmethane (DIM), joka alentaa estrogeenitasoja. Tätä saa myös ravintolisänä jos kasvikset eivät oikein maistu. Suosittelen kuitenkin kasviksia, koska niistä saa myös muita terveyshyötyjä.

7. Lopeta/vähennä alkoholin käyttöä. Alkoholi alentaa testosteronitasoja. Lisäksi se on tyhjää energiaa vailla mitään ravintoarvoa. Kun keho polttaa alkoholia, niin se ei polta syömääsi hiilareita tai rasvaa, jolloinka keho helpommin varastoi syömäsi ruoan rasvaksi.

  • Alkoholi myös helposti sotkee unirytmin (kts. kohta 4).
  • Lisäksi keho yrittää helposti kompensoida vähäistä unimäärää, joka ilmenee nälkänä.

 

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