The talks of testosterone deficiency have been around for a while and why it happens has also been covered. After the age of 30, the production of testosterone in men starts to decline and this causes troubles beyond one’s expectations. There aren’t any clear instructions on how to boost testosterone naturally though.
This time though, we will talk about natural methods of boosting testosterone levels to their optimum.
To start off, the deficiency of testosterone can be seen and identified with the following symptoms:
- Rampant hair loss
- Increase in body fat
- The decrease in muscle mass
- Increased frequency of fatigue
- Sleep disturbances
- Enlarged breasts
- Erectile dysfunction and premature ejaculation
Men with deficit testosterone are proved to be more prone to diseases like prostate cancer and in later stages of life, Osteoporosis.
How To Start?
Here are some methods to do so.
The first step in identifying a symptom is to get a blood test done. The actual amount of deficiency will reflect in this test.
After consulting a doctor, you could opt for either synthetic or bio-identical supplement that mimics the hormone. This must be done under the supervision of a doctor who’ll monitor your hormone levels periodically.
Synthetic substitutes might cause some unwanted side effects and hence, the natural ways of replenishing free testosterone are available.
Here are some natural ways to replenish the deficit and to maintain optimum levels of testosterone.
Yes, you read it right. Eating healthy fat will help in the proper production of testosterone. Pediatricians suggest 50-70% fat intake in a day’s diet. The fact that you get from eating avocados and nuts are mono and polyunsaturated fats and your body also needs saturated fats for the production of testosterone.
A research shows that diets with less than 40% fat lead to a decrease in testosterone production. This fat can be obtained from foods like coconuts & coconut oil, olives & olive oil, palm oil, egg yolks and butter.
Ignoring cholesterol would be an equally bad mistake as they are also important and their levels also must be kept in range.
Start Working Out with Intermittent Fasting
Fasting has been observed as a tradition for many years in the past and now we know why. Exercising, especially in high intensities at short times combined with fasting has proven to show positive results in increasing levels of testosterone and thereby promoting fat burning.
This happens because other hormones like insulin, adiponectin, leptin, GLP-1, CCK (cholecystokinin) and melanocortins are released. These hormones are observed to stimulate the production of testosterone and counter its decline due to age.
Short/slow workouts like aerobics have proved to not work or have shown negative effects of the production of testosterone.
A typical high-intensity workout includes a 3-5 minute warmup, then a burst of exercise for 30 seconds repeated by a 60-second recovery-a slower form of the above. This routine is repeated multiple times in one session (seven on an average). Any types of equipment/activities can be used/performed and the only thing to keep in mind is to avoid any injury.
Losing extra pounds or kilos in this process will help you retaining more energy afterward and helping the body in metabolizing proteins and carbohydrates. Being overweight or obese is the worst hindrance towards testosterone production.
The diet you follow will be the backbone of your workouts and to know the constituents is an additional advantage in weight loss.
Zinc is a very important mineral for testosterone production. According to the National Health and Nutrition Examination Survey, about 20-25% of adult men over 60 don’t have adequate amounts of zinc in their diet. Zinc is mostly available in your diet along with the proteins in raw cheese, milk, yogurt, and kefir made from raw milk.
Vitamin D is an essential item for the development and maturation of the sperm cell nucleus as well as maintaining sperm density and count. Vitamin D deficiency is very common in areas like the United States as people do not get enough time under the sun. This has been so serious that the recommended level of Vitamin D has been increased from 40-60 ng/ml to 50-70 ng/ml.
You can increase the levels of Vitamin D by increasing the exposure to the sun by exercising outside and if not possible, use a tanning bed.
Cap Or Exclude Sugar
Sugar intake increases the amount of insulin in the blood and this directly hinders the production of testosterone. Limiting or stopping the consumption of soda or any other soft drinks might help you in a great deal.
Stress is a major factor in a metropolitan lifestyle today. Taking stress releases a hormone called cortisol which blocks the effects of testosterone. This from a biological standpoint can be validated but on a long-term, this could be dangerous. Not every day do we come across survival situations where you need to stay alive and hence, cortisol isn’t something which is very useful.
There are various ways to relieve stress and some as simple as spending time with pets!
All these methods will help you boost testosterone levels in a completely natural way. All you have to do is to put in time and effort as well as eat healthily.
Good health is key to well-being and that’s all we wish you to have.