5 Natural Ways to Boost Testosterone
Different ways to boost testosterone naturally, But what is testosterone? And why do we need to boost it?
Testosterone and its role in life :
Testosterone is a hormone that is produced in all mammals, humans and vertebrates on the earth. Humans and other mammals have testosterone produced from testicles of male and ovaries of females. A little amount is secreted by adrenaline glands also.
In men testosterone acts in two ways firstly it is a sex hormone that develops the growth of reproductive tissues such as testis and prostate, this testosterone also promotes secondary sexual characteristics like body hair growth, change in voice, increased muscle size and bone sizes.
Testosterone is useful in maintaining the health of an individual also. In Adult males level of testosterone is more when compared to adult females. Testosterone is necessary for the development of sperm. Testosterone play a major role in motivating you reaches your goals in life.
Testosterone is bound to sex hormone binding globulin. Testosterone is loosely bound to a protein called albumin. Free testosterone is used for bio chemical process in the body by kidneys and central nervous system also.
Around 30 -45 percent of the testosterone is bounded to sex hormone and 50 – 68 percent to albumin. Total testosterone levels decrease at a rate of about 1 percent per year after the age of 300
Testosterone helps in higher muscle mass and higher energy levels, increases libido, better insulin management. Lower levels of testosterone leads to lack of confidence, depression, irritability, difficulty in sleeping, low energy levels, loss of desire to have sex, higher fat storage.
Normal levels of testosterone in men is between a range of 230-1000 mg/dl
Boosting testosterone naturally :
There are many ways to boost your testosterone levels. Using medicines and naturally. Natural way is the best way because it has a very little and rare side effects. So now coming to the natural ways of boosting testosterone levels proper diet, physical activities, proper sleep, stress and many other factors comes into consideration
Diet and nutrition :
Proper diet and intake of required nutrients helps in boosting the testosterone levels. People with obesity and increased weight has low levels of testosterone that people who are fit. Obesity is not only bad for testosterone but it may lead to many health problems like heat, kidney problems too. Eating oily food, junk food, processed food causes deposition of fat and that leads to the depletion of testosterone levels
Eating fresh vegetables and fruits, fish and chicken instead of red meat, complex carbohydrates like nuts, lentils beans and seeds. A balanced diet with high protein, medium fat and low carbohydrates containing eggs is best suggested.
If you can limit the carbohydrates intake that leads to a little increase in testosterone levels. Intakes of good fatty acids help in boosting the level. These foods generally include fish, eggs, algae, mussels, and plant seeds like hemp seed oil, flax seed oil and walnut oil.
Water should be taken at regular intervals to maintain a healthy body. Don’t drop your calories intake below twenty percent
25 to 30 percent of fat is good but the fat should be poly saturated fat followed by mono saturated fats and saturated fats. Poly saturated fats are more in salmon tuna sesame seeds and pumpkin seeds
Mono saturated fats are high in sunflower oil, canola oil and peanut butter. Saturated fats are high in coconut oil pumpkin oil and sunflower oil followed by animal source proteins
Carbohydrates intake also affects the testosterone levels. Fenugreek increases both the bio available and free testosterone levels naturally. Fenugreek actually decreases the conversion of testosterone into estrogen thus it helps in increasing the levels of testosterone.
Physical activity helps in maintaining a sound health. Proper diet followed by proper schedule for exercise helps in boosting. High intensity workouts and strength training and lifting heavy weights boost up the levels.
The more muscle involved in workout the more will be the testosterone produced in the body. Workouts like jump squat, barbell lunges, calf raise, dumbbell press, pull ups, dips and many other exercises helps in boosting the testosterone levels. A 45 minute intense training helps in boosting the levels of testosterone.
During the phase of fat loss a low calorie diet is suggestible but too much low calorie diet leads to the depletion of t he testosterone levels. Strength training using resistance bands, cardio workouts will also help in maintaining the fat levels.
Sweating is one of the major things to clean your inner body by sending all the toxins, the more we sweat the healthier we look. Intake of several supplements sometime causes a severe health problem.
Stress is the most common word used now days. Busy life makes stressful day for everyone. With the increased stress the total body functioning will get effected. Changing the life style will actually help in reducing the stress.
A good sleep for seven hours makes you healthy. Lesser the sleep lesser will be the testosterone level in the body. Staying active all the day makes u sleep at the night without any disturbance.
Enjoy some dance, walk around, use stairs. These all activities help in making you active. Spending some time for extracurricular activities like drawing, playing games etc., helps in reducing the stress.
Meditation, yoga are the best ways to reduce the stress
Sex in the morning :
Usually testosterone levels are high in morning, if lower testosterone levels affect your sexual life then consider having sex or sexual activities in the morning. These sex hormones are actually formed out of cholesterol as we can include saturated fat and good cholesterol in our diet.
Spending time in the sun helps in converting some fat into D vitamin. Higher D vitamin level helps in boosting the testosterone levels. Intake of essential minerals with zinc helps in boosting the testosterone.
Some foods like cauliflower, broccoli, and cabbage can boost up the testosterone levels. Green leafy vegetables like spinach are rich in zinc and magnesium. Olive oil is good for boosting the testosterone levels.
Maintaining a healthy weight is crucial for all your body health. Too much exercise is also not good. High intensity interval training is one way to improve the levels. More the sex more will be the testosterone level.
If you are smoking, then quit it immediately to boost your levels. Soy tends to affect the levels of the testosterone, so avoid using soy.
Consumption alcohol causes a serious issue in maintaining testosterone levels
As it is said earlier that some part of the testosterone is secreted by adrenaline glands. So thyroid health is compulsory. Garlic is a natural food that improves the health of the heart and increases the testosterone level.
Herbal teas like green tea are far better than normal tea. Peanut butter Is actually derived from nuts.
This contains androgen, asndrostenone and adrostenol. These help in boosting the testosterone levels. Sea food including salmon helps in boosting testosterone.
Ashwagandha a herb that promotes higher testosterone levels. It helps in combating stress and improves the overall energy
Shilajit is a mineral found in Himalayas. This helps in boosting the testosterone levels naturally. Sometimes diabetes type 2 and lung diseases cause the fall of testosterone levels. Repetitive sexual intercourse in a day can actually enlarges the prostate glands in men
Foods rich in amino acids like carrot, spinach are to be taken to improve the levels of testosterone. Branched chain amino acids BCAA acts as a catalyst and increases the production of testosterone in the body
The lack of or the decreased levels of testosterone leads to lowered sex drive, accumulation of fat in butt and hips, gynecomastia, shrinking of the reproductive organs in men. In the case of women chances of breast cancer, ovaries and other reproductive organs, fibroid tumors, depression and decreased sex drive and very difficult in getting rid of the body fat
If you want to maximize your testosterone levels it is very essential to perform leg workouts. Say for three sets of squats, dead lift and leg extension. Sugars also affect the levels of testosterone
According to the American diabetes association type 2 diabetes has more impact on testosterone levels. When the intake of sugars is high or more than the normal, the pancreas in the body start working to produce insulin. With the increased intake of sugars pancreas must work more to produce more insulin and the continuous circulation of insulin leads to the development of resistance to insulin by the body parts. Thus diabetes 2 is caused
During the sleep time body releases some chemicals every night and these chemicals help in maintaining the overall balance of the hormones that can prevent the lowering of testosterone levels. So enough sleep is required to keep the levels of testosterone
Higher the intensity with high volume for a shorter duration results in bigger production of testosterone levels. Over training is also a threat not only for the testosterone levels but also risk for heart and other muscles.
Binge drinking reduces the testicle size and it increases the conversion of testosterone to estrogen, moreover it causes the lowering of testosterone and it causes man boobs.
Body language also plays a role in increasing the testosterone levels. Iodine is also playing a lead role in developing the boost of testosterone. Iodine helps in aiding the thyroid glands to produce hormones.
Boron is a mineral that boosts upon the levels of testosterone. Taking up a challenge and completing that challenge in the first pace that means winning that challenge is associated with higher testosterone levels.
Suma root is one powerful natural plant available that increases the levels of testosterone. Garlic is the best natural food that increases the serum levels of testosterone, sperm volume quality and motility.
Vitamin c boosts the testosterone levels. Regular intake of c vitamin in the form of juices helps in protecting the oxidization of testosterone.
- Reservatrol found in grapes shows a rise in testosterone levels.
- Pine pollen boosts the testosterone levels.
- Use of natural cosmetics like natural soaps, natural shampoos.
- Consumption of natural berries removes estrogen.
- Mercury is one hell of a toxin material that shows adverse effects on the testosterone levels.
- Mercury literally destroys the testosterone levels.
- Fluoride levels also affect the levels. Fluoride acts in body by hampering all the activity of iodine and by taking its place on all of our cells.
- Chlorine intake is capable of lowering the levels of testosterone in many different ways.
- Bromine is to be avoided .Eating too much fiber also depletes the levels.
- Over heating the testicles also may lead to the lowering of testosterone levels.
- Consuming raw chocolate boosts the levels of testosterone.
- Consumption of onions and K2 vitamins.
- Steroids shows adverse effects on total body especially testosterone levels.
- Vitamin a intake increases the levels of production of testosterone.
- Vitamin E is beneficial for skin hair and also testosterone production.
- Pomegranate is rich in chemicals that improve the production of testosterone.
- Ginger consumption also improves the testosterone levels naturally
- Stay away from harmful injections that increases the testosterone levels
- Natural methods are cheap simple and easy to consume
- Men should particularly be more careful about their heath because as we age , our body produces less and less of it
- Several products are available in the market
- Natural remedies are safe and they don’t cause any adverse effects
- These testosterone boosting foods re called as super foods and help men fight ‘andropause’, which is equal to meno pause in females
- Make celery a part of your basic diet and make sure that the celery you are injecting completely organic diet
- Celery can be consumed in the form of delicious soups with olive oil and carrots
- Adding cashews, baby leaves, salt and pepper
- Low testosterone also increases the chance of men’s death
- Hormone replacement is the only option as people cannot take any natural food for boosting the testosterone levels
- But undergoing hormone replacements will lead to depletion of testosterone levels