Testosterone hormone plays a vital role in a man’s health, growth, development and virility. It is important for a man to have adequate levels of testosterone levels for overall well being. There are natural ways and means which can help you perk up your testosterone levels to the optimum and help you achieve your potential. Here, we present you tips which can help you raise testosterone levels of your body in a natural manner.
Tips To Raise Testosterone Levels Naturally
Eat Zinc Rich Foods
Zinc is a very important mineral so far as raising the testosterone levels are concerned because zinc helps in the production of sperms and increases sperm count.
It also converts estrogen into testosterone. Foods rich in zinc include oysters, seafood, poultry, nuts and seeds, etc.
Eat Good Fats
Good fats like Omega 3 Fatty acids and monounsaturated fats are good for entire body and so are they good for raising the testosterone levels since they are instrumental in testosterone production in a male body. So eat foods laden with good fats like nuts, seeds, fish, avocados, peanut butter, etc. We certainly don’t mean that you stop eating other nutritious foods like fruits, vegetables or grains. All we mean is that you should make sure that 20 – 35% of your daily calories come from good fats.
Researches have shown that sleeping well is directly related to better testosterone levels in body. A research conducted by North Carolina University suggested that not getting adequate sleep can decrease the testosterone levels to as much as to 40%. So sleep well and let your body work towards producing testosterone naturally.
The fatter you will be, the more your body will produce estrogen and will inhibit production of testosterone. This happens because the fat cells of a human body contain an enzyme called aromatase that converts testosterone into estrogen.
SO try to cut excess fat from your body by eating right and exercising and help your body produce more testosterone naturally.
Xenoestrogens are manmade estrogens that are found in chemicals like fertilizers, artificial growth hormones, pesticides, etc. Xenoestrogens tend to increase estrogen levels and decrease testosterone levels in body so try to avoid consuming xenoestrogen.
This can be done by eating organic foods, wash your fruits and vegetables well before consuming, try to avoid artificially raised meat and use glass products for storing food rather than the plastic bags since plastic bags contain xenoestrogens which get mixed up with food and drinks especially when heated. Besides, avoid using perfumes and deodorants that have paraben as an ingredient since paraben is a xenoestrogen.
workouts done on a regular basis can significantly raise your testosterone levels. Do various forms of exercises especially compound exercises like squats, bench press, deadlifts, chin ups, etc. Challenge your physical power and do different kind of exercises like hill sprints, circuit training, etc.
Keep the Temperature of Testicles Normal
Normally the temperature of testicles is 94 – 96 degrees or 2 degrees lesser than general body temperature. It is important to maintain this temperature because if the temperature of testicles rises up than it will be tough for them to produce testosterone in adequate quantities.
Avoid wearing tight innerwear, taking hot baths, etc in order to maintain the temperature of testicles.
Minimize Alcohol Intake
There are two drawbacks of alcohol so far as testosterone levels are concerned. One is that alcohol decreases zinc levels from a human body which is an important nutrient for optimal testosterone production. Another problem with alcohol is that it makes it hard for the liver to break down estrogen and inhibits testosterone production in body.
It seems like a cliché to ask someone to avoid stress in today’s lives but still it is important to avoid or minimize stress as much as possible if you want to raise testosterone levels in your body naturally. When our bodies are under stress, it produces a hormone called cortisol.
Cortisol inhibits testosterone production in body. Besides, cortisol also help you put on weight, which in turn has the enzyme aromatase, which again inhibits testosterone. So, all this finally becomes a vicious cycle in body constantly lowering your testosterone levels so better stay away from stress by doing breathing exercises, meditation, etc.
Eat a Balanced Diet
Along with zinc, your body needs vitamins A,B, C and E for producing testosterones. So eat a well balanced diet with all the nutrients. You can certainly achieve your masculinity in a natural manner by raising the testosterone levels in body with the help of above said tips. Somehow, if you have had any medical history which is inhibiting testosterone production in body than it is important that you seek medical advice because then your doctor will use hormone replacement therapy and will inject you testosterone.
Testosterone replacement therapy is generally given as an intramuscular injection, given twice a week or as a gel placed on the skin or even as a putty that is applied to the gums. These therapies should be taken strictly under medical supervision since they have their own risks associated with them.