From maintaining fertility to providing secondary sexual characteristics, testosterone is no doubt the most important hormone in differentiating men from women. It is normal for testosterone levels to decrease as an individual ages, but there are measures they may take to slow down, and even reverse, the progression.
Testosterone is important to the general wellbeing and well-being of an individual. Low testosterone levels may have a detrimental impact on body shape and when individuals mature, lower testosterone levels may also induce weight gain.
Low levels of testosterone often influence sexual performance, contributing to decreased sex desire, less erections, and infertility.
Get ample sleep
Lack of sleep will adversely affect the amounts of hormones and chemicals that the body requires to work properly, like testosterone.
One research from the University of Chicago showed that testosterone levels may drop in men who do not get enough sleep.
Ten stable men under the age of 24 spent one week staying at home for 8 hours a night, and spent the following 11 nights in the lab. They lived for 10 hours a night for 3 weeks, accompanied by 8 nights of limited sleep where they slept for just 5 hours. Doctors tested their blood every 15 to 30 minutes on the last night they slept for 10 hours, as well as during a sleep-restricted session.
Researchers also showed that, after just 1 week of limited sleep, daytime testosterone levels have decreased by up to 15%. By comparison, natural ageing results in a decline of just 1 to 2 per cent a year of testosterone.
Making sleep a priority can help to retain testosterone levels. People can strive to sleep at least 7 to 8 hours a night. Anyone who has trouble having good quality sleep on a daily basis can speak to their doctor. (Source)
Maintaining a healthy diet
Research has long demonstrated that eating healthy is important for the preservation of testosterone levels and mental wellbeing. According to one article in the Journal of Neuroinflammation, low testosterone levels and being overweight may lead to a number of inflammatory disorders and damaged neurological function.
Additional evidence has found that overeating and yo-yo dieting (Click here to see the best appetite suppressant according to Medical Daily) have disrupted hormone levels. This influence is more apparent to athletes and individuals who are really busy.
Best diets contain mainly whole grains which have a balanced mix of fats, carbohydrates and proteins. Consuming a safe and balanced diet will regulate all hormone levels in the body and encourage optimum long-term health.
The food items mentioned below will help in boosting your testosterone levels naturally.
Garlic produces a compound named allicin, which can be beneficial for lowering the cortisol levels. Cortisol is produced in the adrenal gland where testosterone is produced. When the body is under tension, it releases cortisol, which has an effect on other body functions, including testosterone development. Therefore by growing the amount of cortisol in your bloodstream, you are encouraging testosterone to be released more easily by the adrenal gland. So although garlic does not itself function as a testosterone booster for food, it is a cortisol reducer and raises testosterone levels through association.
Eggs are a great source of protein, cholesterol, vitamin D and omega-3s, both of which aid in the development of testosterone. Eggs are very flexible foods, because not only do they help raise the levels of testosterone, the protein in them even helps create muscles!
Almonds include large amounts of elemental zinc, and are believed to improve the levels of testosterone in people with zinc deficiency. If you are low in zinc, this may stop the pituitary gland from producing any of the main hormones that promote testosterone development. By consuming zinc-rich diets, you can help make sure this does not continue to stop reducing the testosterone levels.
Oysters are widely regarded as aphrodisiacs, and there is actually evidence behind it! Testosterone raises your libido and your oysters are usually rich in zinc! As described above, zinc is very essential to the safe development of testosterone, so get shucking!
Spinach has long been considered one of the greatest testosterone-boosting foods in the country! One of the most famous super foods, it was Popeye’s favorite food for a cause! Spinach is a natural supply of magnesium that has been found to correlate favorably with testosterone levels. Spinach also incorporates vitamin B6 and Iron, both outstanding testosterone boosters!
Oats of Porridge
Porridge oats are an outstanding source of B vitamins that are essential to healthy testosterone development. There are a variety of various B vitamins, all of which are present in testosterone booster foods. One B Vitamin, which plays a very direct function in testosterone development, is Vitamin B6, which suppresses the production of estrogen, helping to raise testosterone levels. Oats are an outstanding source of a range of B vitamins and are also one of a number of excellent testosterone boosters! More details on B vitamins and their function in testosterone development can be found here.
Lemons, along with other citrus fruits, are perfect food-boosting testosterone! Like garlic, they help reduce the cortisol levels, which ensures that testosterone can be released more easily. Not only that, but they also contain vitamin A that is necessary for testosterone production and can help lower estrogen levels, which ensures that testosterone can be more successful.
Strong quality wild salmon is an ideal addition to the testosterone booster list because it includes magnesium, vitamin B and omega-3s that we have already identified to raise testosterone levels. Not just this, it also helps lower the ‘Sex Hormone Binding Globulin’ level, which renders testosterone non-functional. If this is reduced, testosterone will have a stronger effect on the body.
Tuna is an excellent source of vitamin D which, according to researchers at Graz Medical University in Austria, can help raise testosterone levels by up to 90%! Vitamin D helps preserve sperm count, and tuna is a perfect way to get this specific vitamin, particularly if you can not spend a lot of time outdoors!
Bananas produce an enzyme named bromelain that is believed to help raise testosterone production. Bananas are also outstanding for preserving energy levels and reducing antioxidants, rendering a go snack great!