Testosterone is an important hormone, it is the primary male sex hormone and promotes secondary male sex characteristics such as voice deepening and hair growth patterns. Women also have testosterone but at a much lower level.
Testosterone is beneficial for:
- Reproductive tissue
- Keeping bone mass solid and dense
- Promoting muscles mass
- Helping prevent osteoporosis
- Good for overall health and wellbeing
- Your Libido
- Mental and physical energy
Testosterone levels start dropping with age but there are also some things that can reduce your testosterone.
A low level of testosterone can cause the following:
- Reduced libido
- Can increase the risk of prostate cancer
- Can increase the risk of heart disease
- Loss in bone density
- Loss in muscle mass
- Weight gain
To help prevent any of the above from happening here are some ways you can increase testosterone naturally:
Reduce your waist measurement
An increase in your waist size and fat around your belly will decrease your testosterone. Start to exercise and do both cardio and weight training to burn off that extra fat and you will soon increasing your testosterone and also able to see those six pack abs that have been hidden under the layer of fat.
Eat the good fats
Eeven if you are trying to reduce your body fat % – your body needs fat and if you don’t have any or you reduce it dramatically your body slows down it’s production of testosterone. It’s the type of fat that you eat that makes the difference. Monounsaturated fats from nuts, olives, avocados, fish etc are good for you and will help boost your testosterone levels.
Lift weights regularly to build muscle
As you increase your strength you also increase the levels of testosterone you produce. To get the maximum benefit the heavier the weight the better.
Do compound exercises
Exercises that use more than one muscle group such as squats, lunges, dead lifts, bench press, rows, pull ups, push ups.
Have more sex
Yes this increases your testosterone levels. No explanation needed on how you should do this one. Just having an erection increases your testosterone.
Get enough sleep
Testosterone rises when you are asleep so get in a good seven to eight hours each night.
Recovery time for muscles
The time between workouts is when your muscles actually repair and rebuild and this is the time they become bigger and stronger. Another good reason for allowing recovery time is that if you don‘t the testosterone levels circulating in your body reduce. If you do a whole body work out you need to take the day off afterwards to recover, you can avoid this by splitting your work out up so on one day you could work your chest and triceps, next day legs and shoulders, the following day back and triceps then the next day back to chest and triceps or however you prefer to split it up, as long as you don‘t work the same muscles the next day. This way you continue to train everyday but still allow your muscles time to recover before you work them out again.
Stress causes cortical to increase in your body which will in turn suppresses your body’s ability to make testosterone. Exercise is a well known way to reduce stress or you could try meditation, yoga, read a book – anything that will help you relax.
Beware of plastics
The reason for this is that plastic packaging may be a major source of Xenohormone contamination. The Xenohormone that is most common is Xenoestrogen – this is a man made compound that enters the body and mimics the oestrogen hormone and amplifies the effect.
Don’t keep your cell phone in your pocket
All cell phones emit some level of electromagnetic radiation and studies are now starting to be conducted on the effects of this and lowering testosterone levels may be one of those effects. People carry their cell phone with them for up to 10 hours a day maybe even more right there next to their testicles without thinking about what kind of effect this can have.
Reduce sugar intake
A high sugar diet is usually linked to diabetes but it is also know to lower your testosterone and increases oestrogen levels.
Eat foods high in Zinc and monounsaturated fats
As these will boost your testosterone levels. Also cruciferous vegetables will assist in reducing excess oestrogen.Some great foods to eat are:
Pumpkin seeds Avocados Broccoli Nuts Steak Olives Eggs Oysters Cabbage Garlic Cauliflower Liver Brussel Sprouts Asparagus
Reduce the amount of alcohol you drink
Alcohol decreases the production rate of testosterone and increases oestrogen. Yes it is said a drink a day is good for you so yes 1-2 drinks per day is good but drinking more will turn the good to the bad.
By following the above tips you will be well on your way to increasing your testosterone level. Enjoy!