HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY WITH FOOD??



HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY WITH FOOD??

 

TESTOSTERONE IS ONE OF THE MAJOR SEX HORMONES IN THE BODY. ALTHOUGH MEN PRODUCE MORE TESTOSTERONE, IT IS AN IMPORTANT HORMONE FOR WOMEN AS WELL. TESTOSTERONE PROMOTES AN INCREASE IN MUSCLE MASS, BONE MASS, BODY HAIR, AND INFLUENCES REPRODUCTION.

 

THE MALE SEX HORMONE TESTOSTERONE PLAYS A KEY ROLE IN A MAN’S FERTILITY, SEXUAL FUNCTION, AND MUSCLE MASS. TESTOSTERONE LEVELS NATURALLY FALL WITH AGE, AT AN AVERAGE RATE OF ONE TO TWO PERCENT PER YEAR.

THE TESTOSTERONE LEVEL IS ALSO INFLUENCED BY EXTERNAL FACTORS LIKE LIFESTYLE CHOICES AS WELL AS CERTAIN HEALTH CONDITIONS AND MEDICAL TREATMENT.

 

BEING MINDFUL OF TOTAL INTAKE OF FOODS CONTAINING HORMONES OR HORMONE-MIMICKING NUTRIENTS, SUCH AS PHYTOESTROGENS, IS RECOMMENDED TO ACHIEVE IMPROVED TESTOSTERONE LEVELS. SOME STUDIES HAVE SHOWN THESE NUTRIENTS MAY HAVE AN IMPACT ON OVERALL HORMONE BALANCE.

 

ALONG WITH YOUR DOCTOR’S RECOMMENDATIONS, YOU MAY CONSIDER POTENTIAL TESTOSTERONE-BOOSTING FOODS AS A NATURAL COMPLEMENT TO LOW T TREATMENTS. TWO NUTRIENTS THAT ARE ESPECIALLY IMPORTANT TO YOUR DIET ARE VITAMIN D AND ZINC, BOTH OF WHICH ARE PRECURSORS FOR MAKING TESTOSTERONE. THIS ARTICLE WILL FOCUS ON THE FOODS HIGHLIGHTING THESE TWO NUTRIENTS.

 

FOR MEN DEALING WITH LOW TESTOSTERONE LEVELS, CERTAIN DIETARY CHANGES CAN BE MADE TO NATURALLY BOOST YOUR BODY’S HORMONE PRODUCTION. CONSUME THESE FOODS ON A REGULAR BASIS TO UP YOUR BODY’S NATURAL PRODUCTION OF TESTOSTERONE,

 

  • THE OBLIGATORY DISCLAIMER
I'M NOT A DOCTOR OR A MEDICAL EXPERT. I’M A GUY WITH A MANAGEMENT DEGREE HE’S NEVER USED WHO BLOGS ABOUT MANLINESS. WHAT I'M ABOUT TO SHARE SHOULDN’T BE TAKEN AS A SUBSTITUTE FOR QUALIFIED MEDICAL EXPERTISE. IT’S SIMPLY MY EXPERIENCE AND VIEWS ON THE SUBJECT. BEFORE YOU MAKE ANY CHANGES IN LIFESTYLE OR DIET, TALK TO YOUR DOCTOR OR HEALTHCARE PROVIDER. BE SMART.

  • WHAT IS THE ROLE OF TESTOSTERONE IN THE BODY?

TESTOSTERONE IS PRIMARILY ASSOCIATED WITH DEFINING SECONDARY MALE CHARACTERISTICS DURING PUBERTY SUCH AS A DEEPENED VOICE AND INCREASED MUSCLE MASS. THROUGH ADULTHOOD, IT’S LINKED TO SEX DRIVE, STRENGTH, AND SOCIAL MARKERS SUCH AS CONFIDENCE, AUTHORITY, AND AGGRESSIVENESS.

 

  • TESTOSTERONE AFFECTS MANY ASPECTS OF THE BODY AND THE BENEFITS TO OVERALL HEALTH INCLUDE, BUT ARE NOT LIMITED TO:

  1. HEALTHY METABOLISM
  2. PROPER DISTRIBUTION OF FATS
  3. MAINTAINING BONE DENSITY
  4. FERTILITY AND SEX DRIVE
  5. HEALTHY SPERM DEVELOPMENT
  6. REGULATED MENTAL AND PHYSICAL ENERGY
  7. A HEALTHY PAIN RESPONSE
  8. SUFFICIENT LEVELS OF RED BLOOD CELLS
  9. REGULAR SLEEP PATTERNS
  10. HAIR GROWTH
  11. THE EFFECTS OF TESTOSTERONE DEFICIENCY

A LACK OF THE HORMONE TESTOSTERONE CAN MANIFEST ITSELF AS ONE OF MANY MEDICAL DIAGNOSES INCLUDING TESTOSTERONE DEFICIENCY SYNDROME AND HYPOGONADISM IN SEVERE CASES.

 

WHEN THE BODY DOES NOT PRODUCE ENOUGH TESTOSTERONE PEOPLE MAY EXPERIENCE SYMPTOMS THAT INCLUDE:

  • LOW SEX DRIVE
  • ERECTILE DYSFUNCTION
  • LOW MOOD
  • TIREDNESS
  • WEIGHT GAIN
  • DIFFICULTY CONCENTRATING
  • DECREASE IN MUSCLE MASS
  • CHANGES IN CHOLESTEROL LEVELS.
  • DECREASE IN HAEMOGLOBIN
  • FRAGILE BONES (OSTEOPENIA OR OSTEOPOROSIS)
  • REDUCTION IN BODY HAIR


OYSTERS

 MEN WITH ZINC DEFICIENCY HAVE HYPOGONADISM, A CONDITION IN WHICH THE BODY DOES NOT PRODUCE ENOUGH TESTOSTERONE. ZINC IS AN ESSENTIAL NUTRIENT DURING PUBERTY, AND ITS EFFECTS CAN KEEP MALE HORMONES IN CHECK THROUGHOUT ADULTHOOD. MEN WHO HAVE LOW T BENEFIT FROM INCREASING THEIR ZINC INTAKE IF THEY ALSO HAVE ZINC DEFICIENCIES. OYSTERS ARE GOOD SOURCES OF THIS MINERAL.

 

BALANCE BOTH THE SUPPLEMENTS WELL DEPENDING UPON WHAT YOUR BODY NEEDS.

 

INCREASE VITAMIN D

MILK IS A GREAT SOURCE OF PROTEIN AND CALCIUM. CHILDREN AND WOMEN ARE ENCOURAGED TO DRINK MILK FOR BETTER BONE HEALTH, BUT MILK CAN ALSO KEEP MEN’S BONES STRONG TOO. THE VITAMIN D CONTENT MAY ALSO KEEP TESTOSTERONE LEVELS IN CHECK.

 

MAKE SURE YOU CHOOSE MILK THAT’S FORTIFIED WITH VITAMIN D. CHOOSE LOW-FAT OR SKIM VERSIONS. THEY HAVE THE SAME NUTRIENTS AS WHOLE MILK WITHOUT ALL OF THE SATURATED FAT.

THERE ARE MANY WAYS TO GET YOUR DAILY DOSE OF VITAMIN D, THE SIMPLEST OF WHICH IS TO GET 20-30 MINUTES OF SUN EVERY DAY.

IT’S ALSO POSSIBLE TO SUPPLEMENT YOUR DIET, VITAMIN D RICH FOODS INCLUDE:

  •  TUNA, SALMON, OR SARDINES.
  • MILK AND CHEESE
  • EGG YOLKS
  • RED MEAT (E.G. BEEF LIVER IS AN EXCEPTIONAL SOURCE OF VITAMIN D)
  • KIDNEY BEANS

EGGS YOLKS

EGGS ARE A FANTASTIC SOURCE OF PROTEIN, CHOLESTEROL, VITAMIN D AND OMEGA-3S, ALL OF WHICH AID IN THE PRODUCTION OF TESTOSTERONE. EGGS ARE A VERY VERSATILE INGREDIENTS AND NOT ONLY DO THEY HELP INCREASE TESTOSTERONE LEVELS, but THE PROTEIN IN THEM also HELPS WITH MUSCLE BUILDING TOO!

 

ALMONDS

ALMONDS CONTAIN HIGH LEVELS OF THE MINERAL ZINC WHICH IS KNOWN TO RAISE TESTOSTERONE LEVELS IN PEOPLE WHO ARE ZINC DEFICIENT. IF YOU ARE LOW IN ZINC THIS COULD STOP THE PITUITARY GLAND FROM RELEASING SOME OF THE KEY HORMONES FOR STIMULATING TESTOSTERONE PRODUCTION. BY EATING ZINC RICH FOODS, YOU CAN HELP MAKE SURE THIS DOESN’T HAPPEN AND AVOID A REDUCTION IN YOUR TESTOSTERONE LEVELS.

 

LEMONS

LEMONS, ALONG WITH OTHER CITRUS FRUITS, ARE GREAT TESTOSTERONE BOOSTING FOODS! MUCH LIKE GARLIC, THEY HELP TO LOWER YOUR LEVELS OF CORTISOL WHICH MEANS TESTOSTERONE CAN BE MORE READILY PRODUCED. NOT ONLY THAT BUT THEY CONTAIN VITAMIN A WHICH IS REQUIRED FOR THE PRODUCTION OF TESTOSTERONE AND CAN HELP LOWER ESTROGEN LEVEL WHICH MEANS TESTOSTERONE CAN BE MORE EFFECTIVE.

 

POMEGRANATE

A STUDY CONDUCTED IN 2012 SHOWED THAT POMEGRANATE CAN BOOST TESTOSTERONE LEVEL IN MEN AS WELL AS WOMEN. 60 PARTICIPANTS OF THIS STUDY DRANK 100 percent PURE POMEGRANATE JUICE DAILY FOR 14 DAYS. THE PARTICIPANTS WERE TESTED FOR TESTOSTERONE THRICE A DAY.

LEMONS

LEMONS, ALONG WITH OTHER CITRUS FRUITS, ARE GREAT TESTOSTERONE BOOSTING FOODS! MUCH LIKE GARLIC, THEY HELP TO LOWER YOUR LEVELS OF CORTISOL WHICH MEANS TESTOSTERONE CAN BE MORE READILY PRODUCED. NOT ONLY THAT BUT THEY CONTAIN VITAMIN A WHICH IS REQUIRED FOR THE PRODUCTION OF TESTOSTERONE AND CAN HELP LOWER ESTROGEN LEVEL WHICH MEANS TESTOSTERONE CAN BE MORE EFFECTIVE.

SPINACH

SPINACH HAS LONG BEEN CONSIDERED ONE OF THE BEST TESTOSTERONE BOOSTING FOODS AROUND! ONE OF THE MOST POPULAR SUPERFOODS, IT WAS POPEYE’S FOOD OF CHOICE FOR A REASON! SPINACH IS A NATURAL SOURCE OF MAGNESIUM WHICH HAS BEEN SHOWN TO CORRELATE POSITIVELY WITH TESTOSTERONE LEVELS. SPINACH ALSO CONTAINS VITAMIN B6 AND IRON WHICH ARE BOTH EXCELLENT TESTOSTERONE BOOSTERS!

GREEN LEAFY VEGETABLES

LEAFY VEGETABLES ARE A RICH SOURCE OF MAGNESIUM AND ARE AN IMPORTANT PART OF OUR DIET FOR A HEALTHY BODY. RESEARCH HAS NOW SHOWN THAT VEGETABLES LIKE SWISS CHARD, SPINACH AND KALE ARE BENEFICIAL FOR BOOSTING TESTOSTERONE PRODUCTION IN THE BODY.

HONEY

HONEY CONTAINS BORON WHICH IS A NATURAL MINERAL WHICH CAN BE FOUND IN BOTH FOOD AND IN THE ENVIRONMENT. IT IS ASSOCIATED WITH HELPING TO INCREASE TESTOSTERONE LEVELS AND IS ALSO USEFUL FOR BUILDING STRONG BONES AND FOR BUILDING MUSCLES, AS WELL AS IMPROVING THINKING SKILLS AND MUSCLE COORDINATION.

GARLIC

GARLIC CONTAINS A COMPOUND CALLED ALLICIN WHICH CAN BE USEFUL FOR LOWERING YOUR CORTISOL LEVELS. CORTISOL IS PRODUCED IN THE ADRENAL GLAND, WHICH IS WHERE TESTOSTERONE IS PRODUCED. WHEN YOUR BODY IS UNDER STRESS IT PRODUCES CORTISOL AND THIS HAS AN IMPACT ON OTHER BODILY FUNCTIONS, INCLUDING THE PRODUCTION OF TESTOSTERONE. THEREFORE, BY REDUCING THE AMOUNT OF CORTISOL IN YOUR SYSTEM YOU ALLOW TESTOSTERONE TO BE PRODUCED MORE EFFECTIVELY BY THE ADRENAL GLAND. SO WHILST GARLIC DOESN’T ITSELF ACT AS A TESTOSTERONE BOOSTING FOOD, IT IS A CORTISOL REDUCER AND BY ASSOCIATION BOOSTS TESTOSTERONE LEVELS

 

FEW GOOD HABITS CAN HELP YOU TO INCREASE YOUR TESTOSTERONE LEVEL

RESISTANCE EXERCISE AND INTERVAL TRAINING

TO RAISE TESTOSTERONE LEVELS NATURALLY, COMBINE WEIGHT TRAINING WITH HIGH-INTENSITY EXERCISE FOR FITNESS. LIFTING HEAVY WEIGHTS WITH LARGER MUSCLE GROUPS LIKE YOUR QUADRICEPS, HAMSTRINGS, BACK, SHOULDERS, AND CHEST FOR AT LEAST 30 MINUTES CAN GIVE A VERY BENEFICIAL BOOST TO LOW TESTOSTERONE LEVELS.

 

IMPROVE YOUR SLEEP QUALITY

PROLONGED SLEEP DEPRIVATION CAN HAVE A SIGNIFICANT (NEGATIVE) EFFECT ON YOUR TESTOSTERONE LEVELS.  IN MANY CASES OF MEN WITH LOW TESTOSTERONE, POOR SLEEP IS CITED AS THE PRINCIPAL CAUSATIVE FACTOR.

 

OVERALL CONCLUSIONS:

  • EAT A WELL-BALANCED DIET. PUT AN EMPHASIS ON FOODS WITH HIGH SATURATED FATS LIKE BUTTER, COCONUT OIL, EGGS.
  • SUPPLEMENT WITH VITAMIN D3, FISH OIL, WHEY PROTEIN, AND MAGNESIUM.
  • EXERCISE. WITH AN EMPHASIS ON STRENGTH TRAINING AND HIIT CARDIO.
  • DON’T OVERSTRAIN!
  • GET MORE AND BETTER SLEEP.
  • MANAGE STRESS.
  • AVOID XENOESTROGENS AND OTHER T-LOWERING CHEMICALS.
  • HAVE MORE SEX.
  • TAKE COLD SHOWERS (MAYBE)

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