Testosterone occurs naturally in both males and females, although it is the predominant hormone in males. During puberty, testosterone is the main contributor to physical changes in males such as deeper voices, hair growth and stronger muscles. In both sexes, during adulthood, it is important for body composition, general health, sexual function and reduction in disease risk.
While naturally present, it is crucial to know how to boost testosterone level for better health. We will look at how to do it naturally and safely through food and exercise as below:
Testosterone Boosting Foods:
The food you eat has a significant impact on the amount of testosterone in your body. Have a long-term diet strategy and calorie intake in place. Avoid disrupting your eating through constant dieting, or binge eating.
Incorporate the following testosterone boosting foods into your daily diet.
Garlic contains allicin, which helps lower cortisol levels. High cortisol levels will impact on the healthy bodily functions as well as testosterone production. Low cortisol levels allow the system to be more efficient in producing testosterone.
Eggs give omega-3, vitamin D, cholesterol and proteins, which are all critical to the production of testosterone and strong muscles.
Almonds contain minerals zinc, which helps raise testosterone levels for those who have zinc deficiency. Zinc is critical for allowing the pituitary gland to release hormones that are important for the production of testosterone.
Oysters have high zinc levels which are critical for testosterone production. Oysters are also popular as aphrodisiacs for increasing libido.
Spinach contains magnesium, vitamin B6 and iron, which positively contribute to the production of testosterone.
Vitamin B6, which is present in oats, suppresses the production of estrogen, which results in higher testosterone levels.
7. Lemons and other citrus fruits
Lemons and other citrus fruits reduce cortisol levels, thus higher testosterone. They also contain vitamin A that helps lower estrogen levels, thus more testosterone.
Eat plenty of salmon for a healthy dose of magnesium, omega-3 and vitamin B. You get higher testosterone levels and lower Globulin, a sex binding hormone, which in high amounts, renders testosterone non-functional.
Tuna is another natural testosterone booster food, which contains Vitamin D. it boosts testosterone levels as well as maintaining the sperm count.
Bananas are fantastic testosterone boosting foods due to bromelain enzyme.
Ginger tastes great in food and has numerous medicinal properties. Research shows that its consumption significantly increases testosterone and antioxidant levels.
Other testosterone boosting foods include:
- Beans and lentils
- Nuts and seeds
- Milk and dairy products
- Fatty fish and fish oil
- Extra virgin olive oil
- Foods to avoid
Remove the following foods from your diet:
- Processed foods that have high-calorie, sugar, salt and fat content
- Plastic packaged food that may contain harmful chemicals
- Alcohol; although you can consume it in moderation
Testosterone Boosting Exercises:
It is a fact that your testosterone levels will decrease the more you age. However, there are some testosterone boosting exercises, which you can incorporate into your daily routine. Regular exercising is beneficial, but you need those that are challenging, such as cardio to boost the testosterone levels. Make sure you rest sufficiently post-workout, so that your body rejuvenates as it should.
Like any other exercise, make sure you get the go-ahead from your physician before attempting some of them. It is also critical that you engage the services of a trainer if you are a beginner. Incorporate the following into your workout routine:-
1. Get active
The most crucial step you need to take is to get active. If you spend a lot of time sitting while working or at home, it is time to incorporate some form of physical activity into your routine.
2. High-Intensity Interval Training (HIIT)
According to research, HIIT will increase your testosterone level, and they remain high even during their post-workout recovery. Incorporate a series of short, intense sprints instead of a long easy jog into your routine. 5 to 10 90-seconds sprints, two or three times a week, should be sufficient. Research shows that high endurance exercise decreases testosterone due to higher cortisol levels. It also breaks down muscle tissue.
3. Lifting weights
Include weightlifting into your workout routine. Take advantage of exercises such as deadlifts, squats, and Olympic lifts, among others, for maximum effectiveness. For a long-lasting boost, do it two or three times a week. Try to fit in as many reps as you can for maximum efficiency. Target the large muscle groups, such as hamstrings, back, chest and quadriceps for a more intensive workout. Do not, however, forget the smaller ones such as shoulders, calves and biceps. The more muscle mass you gain, the more you trigger your body to produce testosterone.
4. Resistance training
Resistance training such as weight lifting will give you both short-term and long-term effects with regards to testosterone levels.
Additional Natural Testosterone Booster Tips:
- Reducing stress levels, which directly lowers the amount of cortisol in your body
- The sun is the best source of vitamin D, so make sure you regularly expose your body to morning sunlight
- Getting plenty of sleep so that your body rejuvenates appropriately; research shows that you get up to 15% higher
- testosterone levels for every additional hour of sleep. If possible, try and get 7 to 10 hours of sleep daily
- Avoid exposure to harmful chemicals that can increase estrogen levels such as BPA
- Increase consumption of natural herbs such as horny goat weed and ashwagandha
- Use mineral and vitamin supplements to help boost testosterone production
- A healthy sex life will regulate testosterone and sex hormone levels.
We have looked at natural and safe ways to boost your testosterone levels. Low testosterone increases the risk of dementia, heart disease and depression. You also lose muscle mass faster, and the weight gain will be rapid. Watching what you eat and incorporating some exercises into your daily routine will significantly increase testosterone levels in your body. You get to enjoy better health, and you’ll continue realizing the long-term benefits for years to come.