8 tips to increase hormones for men

Eating foods like onions, garlic, oysters and pomegranates, exercising and getting enough sleep help boost male hormones.

Testosterone is an important hormone for men, playing a role in maintaining and developing physiological functions, physical strength, muscle strength, and fertility. Below are some ways to help improve hormones for men.

Increase protein: Lean beef, chicken, fish, eggs, tofu, nuts provide protein with many health benefits. Protein helps the body produce enough testosterone, preventing a deficiency of this hormone in the blood.

Protein is also responsible for muscle development, which is necessary for men. Depending on age, men can adjust the amount of protein accordingly, but should not eat more than 200g of protein per day.

Add magnesium: This mineral prevents proteins from binding to testosterone, helping to prevent a decline in male hormones in the body. Magnesium affects the synthesis and absorption of vitamin D, contributing to strong bones and joints. Foods containing magnesium include cashews, almonds, peanuts, pumpkin seeds, spinach, and brown rice.

Brown rice is rich in fiber and magnesium, which is good for health. Photo: Ha Phuong — Brown rice is rich in fiber and magnesium, which is good for health. Photo: *Ha Phuong*

Eat pomegranate or drink pure pomegranate juice: This fruit reduces cortisol stress levels, increases sex hormones, including testosterone. Pomegranates are rich in antioxidants that help reduce blood pressure, stabilize mood, and can be drunk in the morning.

Fatty fish: Vitamin D in fatty fish is a natural testosterone booster, which plays an important role in hormone production. Fatty fish include many types such as salmon, tuna, and mackerel.

Eat oysters : Oysters contain 5 times the recommended amount of zinc, which stimulates the body to produce more testosterone. Depending on taste, each person can prepare and enjoy oysters in many ways such as eating raw with mustard (choose the type that ensures hygiene and food safety), grilled oysters with cheese, grilled oysters with scallion oil. Men can increase zinc by eating beef, beans, and breakfast cereals.

Add onions and garlic : These two spices stimulate sperm production, increasing the body's testosterone levels. Onions and garlic contain high levels of natural plant chemicals called flavonoids that can protect cells from damage, helping to prevent atherosclerosis.

No alcohol : Alcohol and alcoholic drinks reduce testosterone in the body, destroying many important organs such as the liver and kidneys. Alcoholics can suffer from testicular atrophy and hormonal disorders.

Exercise: Physical activity at least 30 minutes a week with vigorous exercises, focusing on muscle training such as weight training, marathon running helps increase hormones, avoid testosterone decline. Do not overdo it because it can cause side effects.

Get enough sleep : The body produces testosterone from the time you fall asleep until you wake up. Sleeping less than 5 hours a day can lead to low testosterone levels. Men should aim for 7 or 8 hours of sleep each night, limiting late nights.

Anh Chi (According to WebMD )

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