HOW TO BOOST YOUR TESTOSTERONE NATURALLY
Testosterone is the most important male sex hormone. It is natural for testosterone levels to decline as a person ages. Thankfully, there are many natural ways to help boost your T-levels and slow the process.
WHY TESTOSTERONE LEVELS MATTER
Testosterone is a sex hormone that plays important roles in the body. In men, it's thought to regulate sex drive (libido), bone mass, fat distribution, muscle mass and strength, and the production of red blood cells and sperm.
The male hormone testosterone plays an important role in the development and maintenance of typical masculine physical characteristics, such as muscle mass and strength, and growth of facial and body hair.
Testosterone levels reach their peak around age 18 or 19 and generally decrease with age, so older men tend to have low testosterone levels. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and even premature death!
Therefore, taking the necessary lifestyle steps to optimize testosterone levels is important to maintaining overall health.
Symptoms of low testosterone depend on the age of person, and include the following:
Reduced sex drive.
Decreased sense of well-being.
Symptoms of depression.
Difficulties with concentration and memory.
Moodiness and irritability.
Loss of muscular strength and lean muscle mass.
There are many other possible reasons for these symptoms, including certain medical conditions, loss of, or harm to, the testicles, diabetes, and obesity. See your doctor if you have any of these symptoms. Your GP may order a blood test to measure your testosterone levels.
WAYS TO BOOST YOUR TESTOSTERONE LEVELS NATURALLY
Research shows that we should ensure we maintain healthy levels of testosterone, especially as we age. Check out the below evidenced-based ways to boost your testosterone levels naturally.
Focus your workouts on your muscles.
A large review study found that people who exercised regularly had higher testosterone levels. Lifting weights and high-intensity interval training are the most effective at boosting testosterone.
Be careful to not overdo it. Too much exercise can take your T level in the other direction.
EAT A BALANCED DIET
What you eat has a major impact on testosterone as well as other hormone levels.
For example, some studies have found that diets high in ultra-processed foods and low in nutrient-dense foods may reduce testosterone levels.
Eat a balanced diet with foods rich in nutrients important for maintaining optimal testosterone levels like vitamin D, magnesium, zinc, and flavonoid antioxidants to support your hormonal health and fuel your masculinity.
Incorporate foods that may help boost t-levels like fatty fish, dark leafy greens, eggs, pomegranate, onions, garlic, ginger and honey.
MAINTAIN A HEALTHY WEIGHT
Males with obesity tend to have lower testosterone levels. Losing weight in a healthy way may help increase these levels.
Additional research showed constant dieting or overeating disrupted testosterone levels.
Weight gain and the associated chronic diseases, such as cardiovascular disease and type 2 diabetes, are strongly linked to decreases in testosterone, particularly in middle-aged and older men.
AVOID ALCOHOL & DRUG ABUSE
Research shows that harmful use of alcohol and drugs can affect sex hormone levels, including reducing testosterone. Another reason to “just say no”.
DON’T USE ANABOLIC STEROIDS
Increased testosterone offers the potential for more muscle, BUT, long-term use of testosterone supplements or anabolic steroids have their downsides, and side effects. Use of anabolic steroids for bodybuilding will cause the testes to shut down their testosterone production. This could be permanent, even after discontinuation of these drugs.
When you take an artificial T hit, your body slows down testosterone production naturally as it registers enough T to do the job for the time being. Take enough steroids and the slowdown becomes permanent.
A study that compared weight lifters who used anabolic-androgenic steroids with weight lifters who did not use them, they found an increased risk for low testosterone even after the weight lifters stopped using steroids.
MANAGE YOUR STRESS LEVELS
Long-term stress can elevate levels of the hormone cortisol and elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Stress and high cortisol can also increase food intake, causing weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.
To maintain optimal testosterone levels, manage your stress levels by adopting the tips here.
TAKE NATURAL TESTOSTERONE BOOSTERS
ASHWAGANDA - Severalstudies have shown that the stress busting adaptogen, Ashwagandha, helps increase testosterone levels and significantly boosts sperm quality and fertility in men. In one study of 75 infertile men, the group treated with ashwagandha showed increased sperm count and motility. What’s more, the treatment led to a significant increase in testosterone levels. The researchers also reported that the group who took the herb had increased antioxidant levels in their blood. A 2019 controlled study examined the effects of ashwagandha on hormone levels in males aged 40–70 years. Among those taking ashwagandha, testosterone levels rose by 15% more versus those in the placebo group. In another study men who received ashwagandha for stress experienced higher antioxidant levels and better sperm quality.
VITAMIN D3 – Research shows that Vitamin D plays vital roles in more than just bone health and has various health benefits including working as a natural testosterone booster. A study conducted over 12 months found that those taking a Vitamin D3 supplement increased testosterone levels by around 25%. And, according to researchers at the Medical University of Graz in Austria, subjects with sufficient vitamin D levels had significantly higher testosterone levels than those with lower levels of the vitamin.
VITAMIN C – There is a direct connection between low vitamin C and high levels of cortisol - the major stress hormone. Studies have shown, as outlined above, that cortisol inhibits the action of testosterone in the body, so that even if circulating levels of testosterone are high, as long as cortisol levels are also high, the effect of testosterone is negated by cortisol. Several studies have shown that vitamin C helps to regulate cortisol.
VITAMIN B6 - Vitamin B6 helps regulate our hormones and is crucial for our memory, energy levels, blood flow as well as testosterone production. Having sufficient levels of Vitamin B6 helps to promote androgen release (of which testosterone is a major player). If its levels are allowed to reduce, its ability to control estrogen in the body depletes which can lead to estrogen effectively taking over. This can mean that too much testosterone is transformed into estrogen. This can lead to a testosterone deficiency which can result in reduced sex drive, increase belly fat and even the appearance of those hated man boobs. Vitamin B6 is also known for its ability to reduce levels of prolactin which is also detrimental to testosterone production.
A daily dose of HIMMENSE SHIFT contains 500mg of Ashwagandha, 200% of your Vitamin D3 daily needs, 100% of your Vitamin C daily needs, 150% of your daily Vitamin B6 needs and 100% of your daily Vitamin B12needs as well as Vitamin B5, Selenium and 6000MG of Hydrolyzed Marine Collagen.
MAKE SLEEP A PRIORITY
We know we go on about it in every health & lifestyle blog but getting adequate sleep is just as important for your health as diet and exercise.
And, it may also have major effects on your testosterone levels.
One study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels. Another long-term study observed that those who slept only four hours per night had borderline deficient levels.
A separate study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.
Aim for 7 - 9 hours sleep every night, even if it means a shift in your schedule or a limit to your late-night plans.
USE GLASS NOT PLASTIC
Be careful about what you store your leftovers in.
High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to Bisphenol-A (BPA), parabens and other chemicals found in some types of plastic, cans, and other food packaging.
It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't.
In conclusion, the consequences of getting older mean that from the age of 25–30, a man’s natural testosterone levels start to decline. And strong research shows a link between low testosterone and obesity and increased disease risk. So, it’s vital to take the necessary steps to optimize your T-levels and slow down the process.
Advice is for information only and should not replace medical care. Consult a healthcare professional if you have any questions or are taking any other medications before you try any remedies or supplements. Remember, if you are experiencing severe symptoms of low testosterone, tell your doctor.
Published 11 May 2022
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