How to Increase Testosterone Naturally
If you are of the male gender, then you probably have heard of a hormone called testosterone. Well, as you might have known, testosterone is primarily a male sex hormone. In today’s video, we’re going to talk about the benefits of having good levels of testosterone and how you can increase testosterone naturally.
What are hormones? Hormones are biological molecules that are made up of proteins, which are produced by glands in your body. Hormones act as a messenger and carry certain messages responsible for the regulation of various biological processes in your body. The opposite of testosterone is estrogen. Estrogen is a female sex hormone responsible for the regulation of menstruation, growth of breasts, hips, and pubic hairs. It’s important to note that both men and women contain testosterone and estrogen in their bodies. But the difference is that men would typically carry more testosterone than women, and vice versa. Detection of low testosterone in men is usually not a good sign. The absence of adequate levels of testosterone in men would typically mean higher levels of estrogen.
What is the function of testosterone in males?
Testosterone has many different functions, ranging from sperm production, growth of male reproductive tissues such as testes and prostate, defined muscle mass, strong body structure, a deep low pitched voice, and the production of facial and body hair.
What are the Normal Testosterone Levels:
According to the American Urological Association (AUA), men under 18 years of age should have testosterone levels ranging from 300-1,200 ng/dl. This level naturally falls at 250 to 1000 after you hit your 20’s.
Why good testosterone levels are important for men
Frankly, it would not possible to have all your male characteristics without proper levels of testosterone, especially in your 20’s and 30’s. The testosterone hormone is key in shaping your masculinity. Testosterone has surprisingly more advantages than you might think. It helps maintain good heart health, makes you agile, enhances verbal memory and is a great booster of cognitive ability. Contrary to popular opinion, high testosterone does not always mean high libido, as some men with low testosterone still maintain high libido.
What happens when you have low testosterone?
Low levels of testosterone may result in erectile dysfunction, frequent mood swings, and in some cases, may cause low libido. Infertility is also a common symptom. Remember, sperm quality matters equally as sperm quantity. Low-quality sperm lacks volume and nutrition. This makes it difficult for low quality sperm to survive and swim. That’s why good or optimal testosterone levels are of vital importance to men. Men with low testosterone levels are also at risk of obesity, muscle loss and osteoporosis.
How You Can Increase Your Testosterone Naturally?
- Good quality sleep
Research has shown that, if you sleep for less than 5 hours a day then you may have a 15% drop in T levels. You should have peaceful sleep of at least 7 hours per day to ensure you maintain optimal T levels. Good sleep can also be a great stress reliever.
- Daily Exercise
Research has found that high intensity workouts is one the best ways to increase testosterone. Weightlifting exercises that increase muscle mass stimulates the body to produce more testosterone. Caffeinated drinks, coffee, and creatine monohydrate supplements act as a catalyst for testosterone production combined with high-intensity interval training.
- Healthy and Nutritious Diet
A balanced diet comprising of 30% proteins, 50-60% carbs, and 10-20% healthy fats is good for your overall health and your testosterone production as well.
When you’re under stress or anxiety, your cortisol levels increase. High Cortisol can rapidly nosedive your testosterone production. To increase your testosterone back to acceptable levels, you should adjust your sleep patterns, dietary habits, and deal with any social or emotional issues that you may be experiencing at the time.
- Reduce Chemical Exposure
Studies suggest that when exposed to certain chemicals for a prolonged period of time, you may experience a drop in testosterone production. These chemicals include parabens, BPA, and other forms of chemicals used in manufacturing plastic products. Certain antidepressant medications and estrogen-like compounds can also dramatically reduce your T levels.
What are some of the Power Foods that increase testosterone?
Fortunately, nature has served you with certain foods that can help you increase your T levels naturally. Here are some of the foods you can take to increase your testosterone levels:
- Sea Food
Fish contains lots of vitamin D. Vitamin D is the preform of Testosterone and tuna is rich in vitamin D. One serving of tuna is enough to meet your required daily vitamin D intake. Oyster is another magical seafood that is rich in Zinc. Zinc helps to regulate or balance testosterone production in your testes. It provides vital nutrients to your sperm and ensures healthy sperm cells for fertility. Shellfish such as crabs and lobsters are also loaded with zinc. So, don’t mind having a serving or two of seafood per week.
- Beef Liver
While long term consumption of red meat is not good for heart and colon health, beef liver also comes loaded with vitamin D. Try eating lean cuts of red meat with negligible fat content. With 1-2 servings per week, you’ll be good to go, unless you have preexisting cardiac problems.
- Egg yolks
Have you been skipping breakfasts in the morning? Now you won’t. Egg yolks are a rich source of vitamin D. Research has shown that optimal intake of vitamin D is attributed to balanced levels of testosterone in men. A lot of bodybuilders consume eggs for protein and for building muscle mass as testosterone contributes to muscle growth. Although eggs contain cholesterol, there is no clear evidence that the type of cholesterol in eggs is responsible for increasing cholesterol levels. There are however studies that show a direct correlation with consuming too much eggs and heart disease, but there may be other underlying reasons for this. Due to its naturally high cholesterol content, it is recommended that eggs be consumed moderately. If you have any restrictions against cholesterol intake, then you should consult your doctor for advice on how much eggs you can consume, if any.
4 Fortified Milk
Vitamin D fortified milk not only makes your bones strong but also maintains hormone balance. Fortified plant milk is a great option in case you’re a strict vegetarian.
- The magic Herb
Ashwagandha is the most researched herb used to naturally increase testosterone levels. Scientists say that ashwagandha can increase sperm count and boost testosterone levels. This magical herb is also known to decrease cortisol. Stress reduction further enhances testosterone levels. It is recommended that you consult with your doctor for proper dosage before taking ashwagandha.
- Ginger Tea
Ginger tea is nature’s gift when it comes to pain-relief, morning sickness, and boosting immunity. A cup of the ginger extract can also help to boost your testosterone levels enhancing fertility in men. Studies have shown that ginger helps to reduce sperm DNA fragmentation (SDF) in infertile men, thus improving male fertility.
Who doesn’t like having a warm cup of coffee? Well, now you’ll fall in love with coffee it because it serves a dual purpose. First, it increases your total testosterone production. Second, it reduces the levels of free estradiol in your body. Estradiol is an estrogen hormone and is linked to poor T levels in men.
Supplements that can increase testosterone:
Various health supplements can help to boost testosterone in men. These include omega 3 fatty acids, fish oils, magnesium, vitamin D, and zinc supplements. Moreover, antioxidants such as glutathione can reduce free radicals in your body and increase testosterone production.
Foods that reduce testosterone production:
Let’s have a look at some foods that you must avoid if you have low T levels. These foods can have an adverse effect on your testosterone production.
- Mint and Mint products
Some animal studies suggest that mint or particularly spearmint and peppermint are likely to cause a decline in your T levels. Moreover, mint can also alter your body’s general hormonal balance if consumed regularly.
- Processed and canned food
Loaded with trans fats, processed foods can be a nightmare for your testosterone supply. They are generally bad for health due to their high sodium and added sugar content.
You might be thinking that nuts are enriched with healthy fats and vitamins but there is a catch, some kinds of nuts can suppress your testosterone supply. Among these are walnuts and almonds which produce a substance called SHBG. SHBG reacts with testosterone and renders it inactive, leading to low T levels.
Scientific studies have confirmed that if you drink 3 to 4 standard drinks each day, you may face up to a 7 % decline in your testosterone levels within a month.
- Soy and soy products
Some staples can have a drastically negative effect for men who are already suffering from low T levels. These foods include soy milk, miso, edamame, tofu, and soy sauce. Avoid consuming too much of these foods since they can hinder the production of testosterone.