Testosterone is the male hormone produced in the testicles that is responsible for sex drive, energy, muscle and bone mass. Testosterone decreases slowly in the late 20s and becomes symptomatic in men around middle age. This blog will discuss natural ways of preserving and increasing your testosterone levels.
Get Moving: Drop 10, 15, or more pounds
Overweight men are likely to have less testosterone, which means less energy and increased susceptibility to depression. If you shed pounds, you can cause your T levels to surge.
No Zinc In the Sink
Research has shown that supplementing your diet with zinc can improve testosterone levels. According to the National Institutes of Health, 45 per cent of us aren’t getting enough of the stuff. Protein-rich foods like meat and fish are packed full of zinc, along with raw cheese, beans and natural yoghurt.
In addition to causing you to pile on the pounds, sugar can also wreak havoc on testosterone production. Regular intake of the sweet stuff can cause insulin to spike, which is a factor leading to low levels of testosterone.
To counteract the effect, simply limit your sugar intake – the overall health benefits far outweigh a quick dopamine hit from a soft drink.
Take D and See
Vitamin D is a steroid hormone, which means it boosts your sperm count, , libido and testosterone. You can increase your vitamin D by being exposed to sunshine. Since I don’t condone exposure to sun as it causes skin cancers, then vitamin D supplementation is in order, 1000 IU\day. This is available in most nutrition and drug stores.
Kicking back is easier said than done, but a reduction in stress will work wonders for your testosterone production. Cortisol (the stuff your body makes when you get hot under the collar) actually blocks testosterone. Chronic stress has actually been shown to stop testosterone production, which translates to bad moods, fatigue and decreased libido.
Exercise and weight loss are beneficial in reducing stress levels so this is another reason to getting moving!
Fat and Fit
Eat ‘good’ fats of the monounsaturated variety. You can find a high dose of these fats in foods like olive oil, almonds, avocados and grass-fed meats.
Going From ZZZZZ to T
Men who got a full eight hours sleep had 60 per cent more testosterone than their sleep-deprived counterparts. I recommend stop looking at screens, i.e., computer and TV screens at least an hour before bedtime as screen watching affects melatonin which if decreased can make it difficult to have a good nights sleep.
It’s Quicker Without Liquor
We all know that alcohol consumption is bad for us – but it’s bad for your Johnson. Not only does too much booze lower growth hormone levels and increase cortisol, it will reduce your testosterone levels for up to 24-hours. I recommend 1-2 glasses of alcohol a day and definitely avoid binging.
Bottom Line: Testosterone is a necessary ingredient for your sex drive, your energy level, and overall body metabolism. The hormone also affects our moods and psychological well-being. I have provided you some suggestions for boosting this very important hormone.