Testosterone is a hormone that regulates the sexual organs, metabolism, bone strength and many other functions of the body. Although it predominantly affects men, both sexes need the hormone and can experience low levels of testosterone.
A number of studies show that daily health habits play a huge role in determining and maintaining healthy testosterone levels. Healthy habits mean physical activity, quality sleep, reducing excess stress, maintaining optimal weight, and more – all of the following can affect your hormonal levels.
In this article, we will answer the question: “How to increase testosterone naturally” by presenting a list of easily applicable tips for men and women.
A common misconception is that women are not affected by the reduced levels of this anabolic hormone as men are. Like men, testosterone levels have decreased over the years.
This decline can negatively affect the balance between important hormones in the body (most notably the one between testosterone and estrogen), leading to increased body fat, slowing metabolism, decreased bone strength and density, difficulty maintaining well-formed female body (muscle mass), etc.
Fortunately, there are many ways that you can naturally and safely regulate the levels of hormones in your body. The most dramatic effect is observed through strength training, healthy eating, rest and recovery, and nutritional supplements.
Keep reading to learn about safe and effective ways to regulate and increase your testosterone levels.
Experts say that in many men, low testosterone levels are due to lack of sleep and even more to nighttime sleep.
Lack of sleep affects the secretion of a number of hormones and compounds in the body, which in turn also contributes to testosterone deficiency.
Therefore, one of the most important things for naturally raising your hormone levels is to get enough sleep and, if possible, at night.
Make sleep a priority by aiming for 7-8 hours a night, even if it means rearranging your schedule or canceling appointments.
It’s important to get rid of the habit of watching TV late or using your computer. If you have trouble falling asleep and maintaining sleep, discuss this with your doctor.
In overweight men, testosterone production is greatly suppressed. According to the latest research, if you are overweight, shedding excess weight naturally will boost testosterone secretion.
Obese people secrete more aromatase, an enzyme that converts testosterone into estrogen. Your metabolism will continue to slow down as aromatase exacerbates this problem. This, in turn, leads to a more serious display of weight, and it leads to a delay in insulin secretion.
The same is true in the opposite case – when the weight is below normal, production is also suppressed.
To lose weight permanently, severe dietary restriction is needed, but not by fasting, but by changing habits. Portions should be smaller and meals should be 4 times a day. It is important to eat regularly to lose weight.
Do not miss the regular important meals such as breakfast and lunch. If you do, then the likelihood of eating much more food than normal later is huge. There are some types of foods that it is desirable to avoid. Limit the amount of sugar and fructose contained in processed foods, including fruit juices.
Fructose is also found in fruits, and they are the only healthy source of this carbohydrate. For weight loss, it is important not to overuse fruit consumption, but it must be present on the menu. Ideally, fructose consumption should be maintained, but should not exceed 25 grams per day. This is especially important if you have insulin resistance, high blood pressure, diabetes or high cholesterol.
Refined carbohydrates, such as cereals, cereals, waffles, wafers, salads, and most processed foods known as fast carbohydrates, also tend to raise insulin levels and cause insulin resistance, which is the number one underlying factor in almost any chronic illness condition, including weight gain. For this reason, these are foods that have no place in your regimen if you wish to increase testosterone levels in your body.
Increase your intake of healthy fats. Some of the foods that include healthy fats are nuts, avocado, butter, fish, egg yolk, olives, and olive oil. Healthy fats will actually help build a more resilient body. Make sure they are about 50 percent of the calories you consume.
The foods that must be present at your table are vegetables, fruits (in reasonable quantities), pure proteins, healthy sources of fat, brews, and legumes (also in reasonable quantities).
Short intense exercises have a proven positive effect on increasing testosterone levels. In contrast, aerobics and other types of prolonged and fatiguing sports have a negative or no effect on testosterone levels.
Testosterone adapts to the needs of the body. If you spend most of your time lying on the couch, your brain is “informed” that you do not need to produce more testosterone to strengthen your muscles and bones.
When you are physically active, your brain sends a signal to accelerate hormone synthesis. Of course, you should not overdo it! Almost all kinds of sports are suitable, such as outdoor jogging, skiing, swimming, tennis, and gym workouts – fitness, treadmill, bicycle ergometer and more.
All in all, move more and sit less often. This will lead to weight loss, reducing stress and normalizing hormones. Buy a pedometer. Make sure you take at least 10,000 steps a day during your daily routine.
If you need to, start training with a trainer or physiotherapist, who will give you a thorough understanding of the nature of the exercises and how to perform them properly, so that you avoid injuries and injuries. If your muscles are not well-trained, start with elastic bands.
This will prepare them for strength exercises without overburdening them. Do this 2 to 3 times a week for the first 3 to 4 weeks. You can then continue lifting or continue with this type of workout.
You can increase your testosterone levels by up to 20 percent by lifting weights only 3 times a week for 11 weeks. Do reps slowly but steadily, resting between 30 to 60 seconds between batches.
Women, as well as all people with joint problems, should choose less weight by increasing the number of repetitions. After exercise, you should feel muscle fatigue but not pain.
Finally, it is really important to eat after you exercise. After exercise, take whey protein, meat, fish, yogurt and some vegetables. This helps build muscle mass, and increasing muscle mass will help you burn more body fat and increase testosterone levels. In addition, the hormones released by hunger have the ability to suppress the secretion of testosterone and libido.
Stress induces the production of the hormone cortisol and interrupts the production of other hormones, including testosterone. This has a biological explanation – since testosterone is responsible for activities such as mating, competition, aggressive behavior, it must be suppressed because they could interfere with survival in extreme conditions.
In today’s world, chronic stress and increased levels of cortisol may mean that the effects of testosterone are blocked in the long run. Therefore, control of the clot is crucial for how to increase testosterone levels naturally.
Focus on striking a work-life balance. Make sure you have enough free time to enjoy each day. Reduce long business days if possible.
Take at least 2 hours a day of personal time to do something that gives you real pleasure – playing sports, reading a book, listening to your favorite music, meeting friends. Practice meditation, deep breathing, or yoga. These activities can reduce stress and help you sleep better.
Zinc mineral levels are important for the production of testosterone. Experience has shown that increasing the intake of zinc-rich foods for at least six weeks leads to a significant increase in testosterone levels in men. Accordingly, zinc deficiency in food may be the cause of decreased testosterone synthesis.
It is estimated that nearly 45 percent of people over 60 take much less than the recommended dose of zinc. It turns out that even when taking supplements containing zinc, in almost 20-25% of people, this zinc is not enough and they still need to increase the intake of foods rich in this mineral.
There is evidence that magnesium has a positive effect on hormonal status, including testosterone synthesis. Magnesium intake has a positive effect on recovery from fatigue, exhaustion, strength training; significantly improves muscle strength, as well as muscle fiber growth, helps reduce stress.
Vitamin D also increases testosterone levels. Vitamin D deficiency in the body has been shown to reduce testosterone by at least 20%.
Studies have shown that maintaining a regular sex life is crucial for regulating testosterone levels and stimulating its secretion. This in itself leads to increased bedtime, greater satisfaction, and increased libido.
Some medications can cause a drop in testosterone levels. Such are:
If you are concerned about the level of testosterone in your body, discuss this with your doctor to make sure that the medicines you are taking do not affect this factor or to make the necessary adjustments to the treatment. Do not seek self-medication or take supplements that stimulate testosterone production without consulting your doctor.
Although most of the already mentioned ways to increase testosterone levels really work, the production of this hormone mostly depends on the presence of certain nutrients. These can be found in the following 7 foods which will stimulate the production of testosterone.
This beautiful red fruit has been used for medical purposes for centuries. Containing many antioxidants, vitamins A, C, E and iron, scientists have found that a glass of pomegranate juice a day can increase testosterone levels by between 16% and 30%, improve mood and boost libido. Blood pressure decreases in people who drink pomegranate and they begin to feel better.
Quality olive oil plays a big role in your goal of raising your testosterone level. A study found that after participants consumed olive oil daily for three weeks, their testosterone levels increased by between 17% and 19%.
Long considered a libido-boosting food, these little pills are rich in zinc. You may naturally experience an increase in testosterone and your libido.
Other foods containing zinc are sardines, anchovies, cashews, and wild salmon. Raw pumpkin seeds are another good source but should be limited to one tablespoon per day.
Your body needs healthy saturated fat to produce most hormones, including testosterone.
Coconut helps your body’s ability to produce the cholesterol it needs for optimal health, reduces body fat and maintains your weight. Weight control is another natural way to improve your testosterone production.
It is rich in minerals, zinc, and magnesium, which in turn boosts the production of testosterone in the body.
They can help the human body secrete estrogen and increase the amount of testosterone in the cells. Indole-3-Carbinol, a compound in cruciferous vegetables, can increase estradiol (estrogen hormone) excretion in some people by up to 50%, therefore increasing the amount of testosterone available.
They are also a source of vitamins (B5 and B6) that help us fight stress and maintain balanced hormonal levels. In addition, vitamins are essential for maintaining a high libido.