A good health requires perseverance and being constant in eating healthy food, having no bad habits like smoking or drinking alcohol and exercising regularly. Hormonal disorders might be caused by unhealthy eating and lack of exercises. Certain hormone levels decrease with aging. Such is the case of testosterone, the so-called hormone of manliness. Around the age of 30, a man’s testosterone levels will drop. This testosterone decline occurs naturally but can also be accelerated by certain foods and unhealthy habits.
Low levels of testosterone in a man might come with the following symptoms: erectile dysfunction, decreased sex drive, concentration and memory issues as well as low spirits. In order to be sure that low levels of testosterone are the ones to blame for such symptoms, see your doctor and have the required blood tests. Repeat them as many times as possible since the testosterone levels change throughout a day. If indeed your testosterone is the one causing all this, you might want to try the following natural ways to boost it instead of jumping to medication.
Say goodbye to those extra pounds
Studies have concluded that losing extra pounds increase testosterone levels. So, getting rid of those unhealthy kilos keeping your company is of utmost importance. Do that in a safe and healthy way, though. Consult your nutritionist for a healthy eating program customized for your needs. One of the most important elements of such a diet is the reduction of processed sugar as well as of fructose. Don’t just go for a week weight loss diet or those diets that promise to get you the body you dream of in a short time. Choose a healthy lifestyle, make healthy eating part of your daily schedule and the results won’t fail to appear.
Include high-intensity exercises in your workouts
Combine healthy eating with high-intensity exercises in order to boost testosterone. Such exercises will increase satiety hormones like insulin and that will prevent testosterone decline while increasing libido.
A typical high-intensity workout includes warming up for 3 minutes followed by 30 seconds of hard and fast exercising and a cooling down of 90 seconds. Such an exercise should be repeated 8 times. If you’re not in shape, start slowly and increase the number of high-intensity exercises gradually.
Strength training sessions are also known to act as a testosterone booster. Adjust your workout program so that it includes both the high-intensity exercising and the strength training.
Get vitamin D
Yes, a simple yet so important vitamin can help you with keeping your testosterone levels high. Vitamin D is known for its importance in developing the nucleus of the sperm cell and maintaining semen quality and sperm count. It promotes higher testosterone levels and increased libido.
Make sure you find out what your vitamin D levels are by going for the 25(OH)D test. The best way to fight vitamin D deficiency is through sun exposure. That doesn’t mean exposing yourself during inappropriate time intervals, for long periods of time and without sunscreen protection. If you want to get the best of sun exposure, that is vitamin D, expose yourself during the morning or in the afternoon while being covered with sunscreen protection.
If sun exposure is not possible, include vitamin D3 supplements in your diet although this is the minimum you can do.
Keep stress away
High-stress levels are very common nowadays. The fact that many people deal with this issue doesn’t make it less harmful, though. The demanding environment and society in which we live lead to high-stress levels also known as cortisol hormone levels which act as testosterone blockers.
Try to reduce stress through relaxation activities, yoga, laughter, meditation, deep breathing and thus, rid of those testosterone busters. Practice positive thinking and visualization in order for your subconscious to help your body make the necessary biochemical and neurological changes and reduce stress.
Include healthy fats in your diet
Healthy fats are a must when it comes to a healthy and balanced diet. Both unsaturated and saturated fats are of paramount importance in building testosterone. Many nutritionists say that an ideal diet includes 50-70% fat. Include the following in your diet and you won’t just enjoy a better functioning of your body but higher testosterone levels as well: avocados, raw nuts, almonds, olives, coconuts, grass-fed meats, oils like olive and coconut oils.
Boost your zinc intake
Several studies have shown that zinc has a significant role in testosterone production. So, if your zinc levels are low, you might want to include the following in your diet and thus, boost your testosterone levels: beans, raw milk, and cheese, kefir and yogurt. Unfortunately, processed and over-cooked foods come with low levels of zinc. Plus, vegetarians will skip important sources of zinc by not having dairy products. Therefore, you might consider taking a zinc supplement. Stick to a maximum daily dosage of 40 mg. Too much zinc might reduce your body’s ability to absorb other minerals and cause nausea.
Increase your BCCAs intake
One of the benefits of BCCAs (Branch Chain Amino Acids) is the testosterone level enhancement especially if they are taken in combination with resistance training. Dairy products like quality cheese and whey protein contain the highest concentration of BCAAs. Food-based leucine is the best option in boosting your testosterone levels without side effects. If you’re a vegetarian, though, you’ll need a BCCAs supplement to help you. Yet make sure you take it after consulting your nutritionist in order for your body to use the BCAAs as an anabolic agent.
Make all of the above-mentioned parts of your lifestyle and you will not only enjoy higher testosterone levels but also an overall improved health. Go for regular tests to see how your health is doing and make the necessary adjustments just like the ones below when your health is requiring it. Remember that healthy habits should stick around for a lifetime. Short-term healthy habits will come with short-lived positive effects.