Before we go on to discuss how to increase testosterone, let us first consider what testosterone is, why it is essential, and it’s symptoms.
Testosterone- What is it?
Often, it is considered the most important male hormone and majorly attributed to males. Unknown to many, it can also be found in women.
Although in small quantities, a woman’s ovaries produce some testosterone.
Testosterone is often defined as the “male hormone” produced in men by the testes. Because it is produced in higher concentrations, it is associated with the male folk.
It is the primary male sex hormone which plays a vital role in the development of male reproductive tissue such as testis and prostate. It is this hormone that is also responsible for many of the secondary sex organs such as maintaining energy levels, increased muscle mass, deeper voice, and the growth of body hairs.
Also, testosterone helps to maintain the overall health and wellbeing of the body. It can be dangerous to have an insufficient level of the hormone as a man. There are tendencies that it might lead to bone loss and frailty.
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Benefits of Testosterone
- It helps to fight depression.
- It decreases body fat.
- Testosterone increases tolerance for risk-taking.
- Testosterone increases dominance and desire for power.
- It may help to increase competitiveness.
- Optimal testosterone level increases the chances of having a stronger cardiovascular system.
- Persons with the right level of testosterone have the chances of enjoying stronger bones even till old age.
- Studies have found a relationship between T levels and memory loss/cognitive ability. Testosterone may thus improve cognitive ability.
Symptoms of a Low Testosterone Level
Naturally, testosterone decreases in the body as a person grows older. The American Urological Association once stated that about 4 out of 10 men over the age of 45 have low testosterone level. They also added that the condition is seen in about 2 out of 10 men that are above age 60. This state is called Hypogonadism or Low-T.
The following are the range of symptoms that can occur if there is a significant drop in the testosterone level;
- Loss of muscle mass
- Difficulty with erection
- Hair loss
- Increased body fat
- Low sex drive
- Mood swing
- Low semen volume
- Decreased bone mass
- Memory loss
For some men, however, this condition might not be very obvious. Some, on the other hand, may begin to experience changes from age 45. The drop in the testosterone level of the body is commonly called “male menopause” or andropause. (Interesting, isn’t it?)
Another exciting news, and even more interesting is that this condition can be treated. In this post, I will be sharing some tips on how to increase testosterone in the body.
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How To Increase Testosterone -Best Testosterone Boosters
One of the best ways on how to increase testosterone is to do so naturally. That way, the body responds naturally, and you can be sure there are no side effects.
1. Consume Zinc
Zinc is a mineral essential for the production of testosterone. This means that the consumption of zinc over a period of six weeks can cause a significant improvement in those with low levels of testosterone.
In the opposite case, the lack or deficiency of zinc either through diets will lead to a drastic reduction in testosterone level.
The best source of zinc is through diet because it protects the body from exercise-induced reductions in testosterone levels. Zinc, when consumed alongside protein-rich foods- fish, meat, and other sources of zinc like kefir, beans, cheese, and raw milk, helps to increase testosterone.
Since overcooking reduces the level of nutrients- including zinc in certain foods, it is best to use its supplements. If you decide to use a zinc supplement, it is only advisable that you maintain a dosage of fewer than 40mg per day.
This is because this is the recommended dosage for adults. Also, you need to know that consuming excess zinc can interfere the body’s ability to absorb other minerals like copper. This zinc overdose also has a side effect which is nausea.
2. Exercise And Lift Heavy Weights
This is the best and effective way to prevent many health-related diseases. As it helps to prevent diseases, it also helps to boost the testosterone.
All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective. It is said that the level of testosterone in people who exercised regularly is higher than those who do not.
Resistance training exercises are also effective to help increase testosterone. New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels (17).
To make the exercises intensively efficient, you can take creatine monohydrates and caffeine as supplements. They work best when they are combined with a workout routine.
3. Consume Vitamin D Supplements
Vitamin D is one of the world’s most famous vitamins. It has numerous benefits and among those benefits is that it works as a natural boost to testosterone.
A dose of about 3,000 IU of vitamin D3 on a daily basis was proven to increase the testosterone levels by around 25%. Also, in older people, calcium and vitamin D helps to improve testosterone levels and reduced the risk of falling. Vitamin D3 supplements may boost testosterone levels in people who have low blood levels of vitamin D.
Apart from using Vitamin D supplement, getting regular exposure to sunlight will also help. The recommended dosage is 3000 IU of vitamin D3 supplements.
4. Get Restful And High-Quality Sleep
As a regular exercise routine and healthy eating are good for the body, having a good sleep is also vital for the proper functioning of the body. As it can also help to increase the level of testosterone production by the body.
Although everyone has a choice as to how many hours they sleep, having only 5 hours of sleep was traced to cause a 15% reduction in testosterone levels. Given this, it is best that you have about 7-10 hours of restful sleep.
Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.
5. Eat Protein, Healthy Fats And Carbs
As the saying goes, you are what you eat. There is no point telling you whatever you eat has a way of influencing how healthy or not healthy you are because, at this point, you should know already.
If you want to boost your testosterone levels, you need to pay attention to what you have on your plate. Frequent overeating and even dieting may tamper with your testosterone levels.
On the other hand, eating protein can help the body to maintain healthy testosterone levels and can also help the body to lose weight. Also, carbs help to optimize the testosterone levels in the body.
Healthy fats as well help the body to produce adequate testosterone. By healthy, this means monounsaturated, polyunsaturated fats and saturated fats are needed.
The following are healthy fats you can feed your body with to help boost the testosterone levels:
- Olives and Olive oil
- Palm oil
- Unheated Organic Nuts Oil
- Coconuts and Coconut Oil
- Butter made from raw grass-fed organic milk
- Raw nuts, such as almonds or pecans
- Organically pastured egg yolks
- Grass-fed meats
7. Cut Down On Sugar
Zinc isn’t enough to ensure you’re getting the all the nutrition you need. The human body is a complex system that requires a wide variety of vitamins and minerals for smooth operation.
The Endocrine Society reports that glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose.
Testosterone levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.
What it is doing to us on both a physical and emotional level is another story entirely, and most people stand to reap major improvements in their health by cutting back on or eliminating, sugar altogether from their diets.
Remember foods that contain added sugar and fructose, as well as grains like bread and pasta, should all be limited.
If you’re struggling with sugar addiction and having trouble dealing with cravings, I highly recommend trying an energy psychology technique called Turbo Tapping, which has helped many “soda addicts” kick their sweet habit, and it should work for any sweet craving you may have.
8. Reduce Stress
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Stress and high cortisol levels can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. High levels of stress are bad for your long-term health and can reduce your testosterone levels.
Focus on a diet based on whole foods, regular exercise, good sleep, laughter, and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
9. Take Natural Testosterone Boosters
The herb with the most research behind it is called ashwagandha. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. In healthy men, ashwagandha increased levels by 15%.
Another study found it lowered cortisol by around 25%, which may also aid testosterone. Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits.
Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones (80, 84).
Other herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit, and Tongkat Ali. Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.
10. Avoid Estrogen-like Compounds
Estrogen is important in men, but too high of a level has all sorts of negative consequences – ranging from heart attacks to prostate cancer. The balance between testosterone and estrogen (or estradiol) is critical for a man.
In fact, It is more important than your actual testosterone level. Estrogen competes for the same receptors as testosterone.
High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, (BPA is a weak synthetic estrogen) parabens and other chemicals found in some types of plastic (86, 87)
So what do I do? Avoid plastic, canned foods, excess alcohol or drug use, whether it’s medical or recreational, A healthy sex life plays an important role in regulating your testosterone levels as well (85)
How To Increase Testosterone With Food
In learning how to increase testosterone, it is highly important to learn to eat a healthy diet. Eating a healthy diet is key to living a healthy life. I will, therefore, urge you to take your diet more seriously. Let us look at foods that can help to increase testosterone level.
- Low-fat milk with Vitamin D
- Egg yolks
- Fortified Cereals
How To Increase testosterone With Supplement
There are natural supplements that can help to increase testosterone level. These supplements are known as testosterone boosters. Here are 7 best supplement to boost testosterone.
- D-Aspartic Acid
- Tribulus Terrestris
- Vitamin D
- Dehydroepiandrosterone (DHEA)
Now that we have learned, you simply should go ahead and take steps. Take steps to live a healthy life. If you already have a low level of testosterone, then you have to take your health and well-being very seriously. If you have sufficient level, also take steps to remain healthy.
For those who do not know which category they fall under, it is best to go for a test to be sure. Knowing how to increase testosterone is one thing, taking steps to do so is another.
You will improve your health and body at the same time.