Magic翻译 - 5种增加雄性激素的办法

5种增加雄性激素的办法

翻译自6月份美国男性健康杂志

雄性激素分泌的减少可能会危及你的生命。 如果说肌肉维度，骨密度，性欲的减少都还不算最坏的话，新的研究显示雄性激素的减少也会增加你得摄护腺癌，心脏病的危险，甚至致命。下面几种方法会帮助提高你的荷尔蒙分泌水平并延长你的寿命。

1. 减掉你腹上的肥肉

激素分泌会随着你腰围的增加而减少。 事实上，你BMI每增加4点-对于一个1米8的人来说差不多增加30磅的脂肪，你的激素水平会提前降低10年（如果你现在30岁，那么你的分泌水平会和40岁的人差不多）。首先要做的就是找一个适合你的饮食计划并严格执行它。

2. 增加肌肉

芬兰科学家最近发现经常进行重量训练的男性比一般男性的自由激素平均高出49%。“在你增加肌肉的同时，你身体分泌的雄性激素也在增加”，ZRT Laboratory的CEO David Zava博士介绍说。一般来说，最少一个礼拜两次重量训练就可以看到效果。

3. 补充足够的脂肪

减少摄取脂肪能让我们更苗条，但是停止摄取脂肪却会让我们的激素水平掉到地板下。最近在国际运动医药周刊上刊登的一个研究发现每天摄取最多脂肪的男性反而有最高的激素水平。为了保护你的心脏和你的激素水平你应该吃很多非饱和脂肪-比如鱼和坚果类食物。

4. 跟酒吧保持距离

酒精会让你的激素分泌紊乱。最近一份荷兰的研究报告上说，男性就算每天只喝最少的酒精类饮料，持续3个礼拜就会让他们的激素分泌降低7%。我们建议你最好每天不要超过1到2杯的啤酒或葡萄酒。

5. 停止忧虑

心里或生理上的压力会很快的降低你的激素水平。压力会增加Cortisol的分泌，Cortisol的一个作用就是降低身体雄性激素的分泌并且降低身体利用激素的能力，Zava教授说。有氧运动是一个很好的减压运动，只要你不过分运动的话。受伤或者疲倦是一个衡量你的运动增加还是减少了你的激素分泌水平。

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A testosterone shortage could cost you your life. As if losing muscle mass, bone density, and your sex drive to low T levels wasn't bad enough, new research shows the decline can also increase your risk of prostate cancer, heart disease, and even death. Follow these steps to lift your levels and lengthen your life.

1. Uncover your abs

As your waist size goes up, your testosterone goes down. In fact, a 4-point increase in your body mass index—about 30 extra pounds on a 5-foot-10 guy—can accelerate your age-related T decline by 10 years. For a diet that'll help keep your gut in check, try the new TNT Diet.

2. Build Your biceps

Finnish researchers recently found that men who lifted weights regularly experienced a 49 percent boost in their free testosterone levels. "As you strengthen your muscles, the amount of testosterone your body produces increases," says David Zava, Ph.D., CEO of ZRT Laboratory. You need to push iron only twice a week to see the benefit. For a six-week muscle plan, take the MH Challenge or work out with the MH Personal Trainer.

3. Fill up on fat

Trimming lard from your diet can help you stay lean, but eliminating all fat can cause your T levels to plummet. A study published in the International Journal of Sports Medicine reveals that men who consumed the most fat also had the highest T levels. To protect your heart and preserve your T, eat foods high in monounsaturated fats—food such as fish and nuts.

4. Push away from the bar

Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for three weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in T.

5. Stop stress

Mental or physical stress can quickly depress your T levels. Stress causes cortisol to surge, which "suppresses the body's ability to make testosterone and utilize it within tissues," says Zava. Cardio can be a great tension tamer, unless you overdo it. Injuries and fatigue are signs that your workout is more likely to lower T than raise it.

Provided by Men's Health