Testosterone, also known as androgen, is the essential hormone that controls not only the sexual function and health of a man but also his whole vital body functions. The generation and secretion of testosterone starts declining when the man reaches the age of 30 and by the time he reaches 40, the effects of testosterone imbalance become very visible.
Some changes like the loss of lean muscle, the gain in weight, the absence of libido, sexual or erectile dysfunction and frame of mind swings became apparent when the level of testosterone hormone drops.
There are various means of boosting testosterone level. One is through Hormonal Replacement Therapy which is the procedure of correcting the testosterone deficiency level by taking supplementary preparations and request of some agents. The other is to naturally increase testosterone level. The following are a few non-medical suggestions that may help increase testosterone level naturally:
Adopting a Healthy Life Style
Keep away from excessive smoking and alcohol intake. Alcohol has dramatic effect on testosterone level, affecting its production negatively. The same with smoking.
Practice stress management. It is important to relax and handle your stress. Whenever you are stressed, the level of cortisol increases thus negatively affecting the production of testosterone. Some of the stress managing actions that may help increase your testosterone level naturally are meditation and yoga.
Eat at expected intervals. We do not have to wait for our stomach to growl to remind us that our meal is long overdue. Eating at regular intervals, 5 to 6 times within the day, keeps testosterone production at maximum level.
Have adequate rest and sleep. Sleep deprivation likewise induces the production of Cortisol, thereby resulting to lower testosterone generation.
Connect in sexual activity. Sexual arousal stimulates the production of oxytocin which in go round boosts the development of endorphin or the “feel good” chemical and testosterone.
Increase Testosterone Through Diet
Consume more foods rich in Essential Fatty Acids. EFA may be derived from avocados, fish, peanuts and healthy oils like flax seed, olive and canola.
Limit your soy consumption . Soy protein augments estrogen level in the body. This major female hormone has an adverse effect on testosterone level.
Increase testosterone naturally through diet by intake more vegetables like broccoli, cauliflower, radishes, turnips, cabbage and brussel sprouts. These vegetables contain chemicals that converts “bad” estrogen into “good” estrogen. This helps in the regulation of estrogen production level thus increasing testosterone.
Increase zinc intake, a mineral that aids the natural production of testosterone. Some foods that are well-off in zinc are oysters, red meat (beef, pork and lamb), chicken, turkey and other fowls.
Avoid too much carbohydrate eating . Foods rich in simple sugars tend to increase the level of insulin and cortisol in the bloodstream which unhelpfully affects testosterone production.
Training
Utilize strenuous exercises like bench and military presses, squats, chin-ups, lunges and deadlifts. These exercises will subject your muscles to excessive amount of stress and your body will be pressured to increase testosterone production.
Push yourself to the limit . Giving a 100% to the training/activities you engaged in will offer a maximum intensity to each exercise routine.
Train not only your upper body but your lower body as well. extreme leg training actually stimulates growth in your chest, back and arms.
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