Increase Testosterone Naturally
Feeling a little tired lately? Overweight? Forget about your memory. As we age (men and women alike) we lose the precious hormone testosterone. Yes, testosterone does decline, but there are ways to increase it naturally without having to resort to injections that have potentially serious side effects and expense.
Optimal testosterone levels are important for many reasons:
Testosterone may help fight depression.
Studies show that men suffering from depression typically have deficient testosterone levels.
Testosterone decreases body fat.
Testosterone plays an important role in regulating insulin, glucose, and fat metabolism. If your testosterone levels are optimal, this equals a lean physique.
Testosterone increases muscle mass.
Testosterone helps build muscle mass and strength by increasing muscle protein synthesis.
Testosterone strengthens bones.
Testosterone is necessary for strong and healthy bones. It increases bone density by stimulating bone mineralization as well as decreases bone resorption
Testosterone increases libido.
If you’ve noticed a sharp decrease in your interest in sex, you may have low testosterone levels.
Testosterone may improve memory and focus.
Testosterone’s connection to cognition explains why some of the symptoms of low Testosterone in men are memory loss and trouble concentrating.
So how does one increase it naturally? The tips below will help boost your testosterone levels:
Increase your Zinc.
Low levels of the mineral zinc can cause low testosterone. Zinc is key in preventing the conversion of testosterone to estrogen. Blame it all on the enzyme ‘aromatase’ that converts testosterone into estrogen
Optimize Your Vitamin D.
The ‘sunshine’ vitamin is key in many processes in the body including testosterone. Unfortunately, most people are deficient in this critical ‘vitamin.’ A lack of vitamin D hampers a process in which testosterone is converted into estrogen in men. Have your vitamin D levels checked to ensure you are at the optimal range and if not, begin to supplement.
Life heavier weights.
Even if you are a woman, those little 3-lb weights are not going to help – barely. Use a weight that challenges you whether man or woman and you will effectively begin to boost testosterone.
Eat Healthy Fat.
Healthy fat such as you find in fatty fish, nuts and seeds, avocados, and olives, helps assist in the production of testosterone. Another type of fat that has been much maligned for many years, is good old saturated fat. Saturated fat has been castigated for many years and we know that it is vital for cell health along with other healthy fats and will help trigger testosterone production. Steer clear of the unhealthy trans fat however.
Stay Lean.
Your testosterone levels rise and fall according to your weight. The more fat you carry, the lower your testosterone level. Fat cells produce estrogen and tamp down on testosterone production.
Avoid sugar.
Research has shown an abrupt decline of testosterone after the ingestion of sugar – a 25% decline. You can check out my other blogs on sugar to see how insidious this ‘food’ is in creating poor health.
Increasing testosterone naturally is an important key to a robust, vibrant and healthy life. It is one hormone, though small..packs a big punch.
To your good health!
~Lori