Having youthful testosterone levels is extremely important not only for men, but also for women. For many years, progesterone and oestrogen, the so-called “female” hormones, were considered to be significant for woman’s health and well being. During the last decade, many evidence have come to light, stressing the importance of testosterone for women also, especially in terms of staying fit and sexually active. Suppressed libido, sexual dysfunction, loss of sexual interest and performance ability are some of well known effects of low testosterone levels. Did you know, though, various studies have shown that testosterone has powerful anti-ageing effects in both sexes and its deficiency is associated with heart attack, Alzheimer’s disease, osteoporosis, and depression. In this article we will guide you on how to naturally increase your testosterone levels.
Here is a list of the benefits of optimal testosterone:
- Sharper mind
- Boosted confidence
- Happiness and good mood
- Increased muscle mass
- Healthy heart
- Strong erections and healthy libido
- Strong bones
- Boosted energy
To naturally increase your testosterone levels for the long term, you need to make some vital changes in your nutrition and lifestyle.
The following changes will increase your overall health and well-being at the same time.
Diet plays a very important role in testosterone production. Certain minerals, such as zinc and magnesium, are needed by our glands to get testosterone production started. Cruciferous vegetables, such as broccoli, brussels sprouts, cauliflower and cabbage are excellent in helping you boost testosterone levels. According to researchers, one glass of fresh pomegranate juice on daily basis can increase levels of testosterone up to 30% after only 15 days, while blood pressure will be significantly reduced. Foods rich in zinc are oysters, liver, mushrooms, spinach, tahini. Furthermore, meat, eggs, olive oil, nuts, avocados, olives, fatty fish and vitamin D3 (a hormone naturally produced in our bodies from the sun) are some amazing natural enhancers.
Specific types of exercise cause our body to produce more testosterone and help to increase muscle mass and lower body fat. As is widely known the less fat we get, the more testosterone we have.
Here is a list of exercises that help testosterone increase:
- Weight lifting
- Bench press
- Deadlift workout
- Shoulder press
- HIIT workouts
- Crossfit workout are exercises that work large muscle groups and are associated with higher increases in testosterone. Be careful not to overtrain until exhaustion and to give your body rest so it can recuperate from intense exercising.
The body produces nearly all the testosterone it needs for the day while we’re sleeping, so people who sleep less than five hours a night have low testosterone levels than those who are fully rested. Not only does sleep boost testosterone levels, but it also helps manage cortisol, a stress hormone that destroys testosterone when present in high amounts.
Stress causes our adrenal glands to secrete cortisol, to prepare our bodies and minds to handle the stressful situation and as long as those cortisol levels remain high, our testosterone is undermined.
The following measures can help you improve your stress management:
- Meditate for 20 minutes every day
- Take long walks
- Practice deep breathing exercises
- Find ways to build your personal resilience against stress
Xenoestrogens are chemicals with estrogenic action entering our bodies from food or from the atmosphere, which are interfering with our body’s hormone system. Some of the problems caused by our exposure to those chemicals are weight gain, learning disabilities, cancer and of course disruption of our testosterone levels. Those chemicals can be found in fruits, vegetables, fragrances, shower gels, toothpastes, cleaning products and must be strictly avoided.
Here are some measures that you can take to avoid Xenoestrogens:
- Store heated food in glass containers instead of plastic
- Prefer organic food when possible
- Use natural or paraben-free cosmetics and cleaning products
- Avoid canned foods
Last but not least, needless to say that a healthy and active sexual behavior maintains our testosterone levels high.