Testosterone is a fundamental hormone primarily secreted by the testes in males and ovaries in females, although small amounts are also produced by adrenal glands in both males and females. It is the principal male sex hormone that increases stamina and builds mass, whereas, its deficiency causes many problems like obesity, brittle bones, muscle loss, and even impotence.
In the human bloodstream the normal level of testosterone is between 350 to 1,000 nanograms per deciliter (ng/dl). However, with age, the level starts depleting. About 1% of these hormone levels deplete as old age approaches (above 40). Even men in their 30s fall prey to low levels of this hormone, which can even lead to a heart attack. There are natural ways to boost the production of testosterone, but you need to follow them religiously to see noticeable results.
Increasing Testosterone Levels Naturally
It’s an absolute need to exercise vigorously when in one’s 20s, but it’s more important to rest and have a proper night’s sleep. At least 7-8 hours a night of shuteye is imperative. Altering your circadian cycle will have an adverse effect on testosterone levels if this habit isn’t maintained.
If a man has a large protruding belly, he must sign up for a weight loss program pronto. The reason is that excess body fat elevates estrogen levels which causes testosterone levels to dip. Also, starving the body when trying to lose weight for less calorie intake, shuts down the production of this hormone.
Regular compound (weightlifting) exercises will help boost its production. These exercises tone several large muscles and not just the smaller ones. Such exercises include squats, bench press, back rows, deadlifts, chin-ups, dips, lunges, and military presses which have been found to increase the levels of this hormone.
Heavy weightlifting and interval training from a young age can do wonders for the body, since one is able to maintain high levels of testosterone in his 20s and 30s, and will have no problem maintaining it later on. Keeping obesity at bay is of critical importance.
Get a relaxing massage now and then to help alleviate stress from tensed muscles including the mind. Take time away from stressful situations or practice the art of either yoga or meditation to control this occurrence. Cortisol is a secretion that the body produces during high levels of stress, thus nuking testosterone levels in the process.
A diet that lacks the nutrient zinc has been found to decrease levels of testosterone, so be sure to stock up on foods rich in this vital element. Supplements unfortunately do not boost testosterone levels beyond what is normal. For a healthy dose of this nutrient, incorporate foods like roast beef (lean), peanuts, wheat germ (toasted), pumpkin seeds (roasted), lamb, or oysters.
Carbohydrates mustn’t take a backseat in one’s diet. Consuming at least the minimum requirement of carbohydrates that the body needs in a day is sufficient. While protein does build muscle mass, it will not help testosterone levels stay elevated. Eating protein in controlled amounts is essential, which is about 16% of your total dietary needs in a day.
Vitamin D has been proven to increase testosterone levels successfully, so even a walk in the sun for five minutes every day can help. Vitamin D supplements can maintain this intake when included in one’s regimen.
Alcohol must be consumed in limited amounts, sticking to three lightly-spiked glasses per sitting. It can kill testosterone levels dramatically while delaying an erection or not getting one at all. Moderation is key when it comes to alcohol.
Increase the intake of cruciferous vegetables, like broccoli, cauliflower, radish, turnip, cabbage, and Brussels sprouts since these foods reduce the level of estrogen.
Monounsaturated fat has been found to increase the levels of testosterone significantly, so stocking up on foods rich in this essential nutrient is beneficial. Nuts are a high source of this kind of good fat, including canola oil, olive oil, and peanut butter.
Testosterone benefits a man’s body in increasing muscle mass and their strength, decreasing body fat levels, improving one’s mood, killing bad cholesterol, and enhancing sexual endurance.