Mercola and Kelly Starrett on New book, Deskbound Jill Rodriguez on Resistance Band Workouts Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors View All Fitness Videos. Why Do Men Take Testosterone Even If They Aren’t Deficient? What You Need to Know About Testosterone Testing and Testosterone Replacement Therapy. Although often associated with men, the hormone testosterone is important to the health of both men and women. As you age the level of testosterone naturally produced by your body tends to decline.
Other environmental factors, such as exposure to statin medications and the herbicide Roundup, may also trigger a decline in hormone production. The resulting imbalance when women use hormone replacement therapy during menopause is one theory behind the increased rates of breast cancer experienced by those women.
To produce testosterone, your body requires several different nutrients. Zinc is an essential mineral that is naturally present in some foods. Deficiencies can result in a wide range of symptoms because zinc is involved in a number of significant body processes.
However, many people are deficient in vitamin D because of the number of hours spent indoors and the amount of sunscreen used. I don’t advocate hours of unprotected sun exposure, but your body does require regular unprotected exposure to produce vitamin D and gain other benefits.
You can read more about vitamin D deficiency and how it affects your health. Stress is a natural testosterone killer. When your body experiences stress you release cortisol, a hormone secreted by your adrenal glands. Cortisol reduces the effects of testosterone on your body. If you want to improve the effects of testosterone, then reduce your stress and cortisol levels. I don’t advocate using synthetic testosterone replacement therapy at all.
After testing by your holistic physician and exhausting other means of naturally boosting your testosterone levels, bioidentical hormones may be beneficial.
These should generally be used only under the guidance and care of a holistic medicine physician. Pharmaceutical replacements only address a single hormone without consideration for the balance needed to maintain optimal health.
When your body produces testosterone naturally, it will balance the amount produced against other hormones present and required for your health and wellness. This balance is ideal and reduces the potential that you’ll experience significant side effects.
7 Testosterone-Boosting Foods
While there are several ways of boosting your testosterone levels, the production of the hormone is dependent on the presence of specific nutrients.
Start with incorporating these foods into your nutritional plan. This beautiful red fruit has been used medicinally for centuries. Blood pressure fell and positive emotions rose as well among those consuming pomegranate juice. Not only will this give you added fiber which is found in the edible seedsbut it will ensure that you’re not overdoing it on fructosewhich is found in high levels in all types of fruit juice.
That being said, even the whole fruit is high in sugar and should be eaten only in moderation. Extra virgin olive oil carries a powerful punch in your quest to increase testosterone. You may naturally experience a boost in your testosterone, your libido and your sperm count as a result.
Other foods packed with zinc include sardines, anchovies, cashews and wild-caught salmon. Coconut will help your body’s ability to produce cholesterol, necessary for optimal health, help reduce body fat and maintain your weight. Weight control is another natural way of improving your testosterone production. Broccoli and cauliflower may help a man’s body excrete excess estrogen and increase the amount of testosterone available to cells.
Whey protein may also help boost testosterone production. Although important to the production of testosterone, too much protein can have the opposite effect. Excessive protein intake may contribute to the development of chronic diseases like cancer and even accelerate aging. While this fragrant herb doesn’t contain the necessary nutrients to produce testosterone, it does contain allicin, a compound that lowers the levels of cortisol in your body.
With your cortisol levels lowered, your body can more effectively and efficiently use the testosterone that is produced. Although known as the “male hormone,” women use testosterone to maintain lean muscle mass, feelings of well-being, sex drive and sexual pleasure. But, don’t stop there! You can increase production and balance your hormonal levels using these five strategies.
Shedding extra pounds may naturally increase your testosterone levels. However, high-intensity exercise combined with intermittent fasting has the greatest potential to increase both your human growth hormone and testosterone levels over longer periods of time.
You may find that you are deficient in these nutrients, as are many people. Zinc deficiency is a global concern and vitamin D deficiency is common in people of all ages. When your body is stressed, your adrenal glands secrete cortisol. In a fight or flight situation, this can save your life.
However, under chronic conditions cortisol can reduce the effectiveness of the testosterone your body produces. Look for stress-reducing techniques that work for you. Yoga, the Emotional Freedom Techniquesexercise, adequate amounts of sleep and relaxation techniques can all help to reduce your stress levels. Eating transiently lowers testosterone, but sugar and carbohydrates do the most damage by leading to surges in blood sugar and raising insulin levels. Past research has demonstrated that high levels of insulin reduce blood levels of testosterone.
Even two hours later, their testosterone levels remained much lower than before the test. Your purchases help us support these charities and organizations. Vigorous high-intensity exercise is not safe or suitable for everyone. You should consult a physician before beginning a new diet or exercise program and discontinue exercise immediately and consult your physician if you experience pain, dizziness, or discomfort.
The results, if any, from the exercises may vary from person-to-person. Engaging in any exercise or fitness program involves the risk of injury. Specific questions about your fitness condition cannot be answered without first establishing a trainer-client relationship. Latest Fitness Videos Dr. Jumpstart Your Workout Today. Testosterone is important to the health of men and women. The hormone increases feelings of well-being, helps build lean muscle, increases libido and sexual pleasure.
Your body needs specific nutrients to produce adequate amounts of testosterone. Testosterone works interdependently with other hormones to maintain optimal health. Increasing your hormone level naturally allows your body to balance your system. Sitting Too Much Ages You by Eight Years. Standing for Mental Clarity and Physical Health. Which Comes First — Obesity or Sedentary Behavior? Should You Exercise if You Have Adrenal Fatigue? You Might Also Like. Testosterone plays a key role in the natural production of estrogen, helps maintain bone and muscle mass and contributes to libido.
You are able to use natural methods to boost your testosterone levels and improve your overall health without triggering an imbalance in the delicate hormonal system in your body. What’s Needed to Produce Testosterone? Vitamin D can be manufactured by your body when your skin is exposed to the sun. Testosterone is an important hormone to overall health, strength, sexuality and feelings of well-being. Seven Foods That Naturally Boost Your Testosterone Levels.
Long hailed as a libido-boosting food, these little morsels are high in zinc. Your body requires healthy saturated fats to produce most hormones, testosterone included. Whether found in quality whey protein powder or in ricotta cheese, this protein may help restrict your body’s production of cortisol and thus increase the effect of the testosterone you are already producing.
The authors theorized that a greater expression of testosterone in skeletal muscle could allow for greater uptake from the blood. Optimize Your Zinc and Vitamin D. These are the nutrient precursors needed to produce testosterone. Reduce Your Stress Levels. Reduce Sugar and Carbohydrate Intake. The secret to enhancing your sex drive could be a daily glass of pomegranate juice. Pituitary-testicular axis in obese men during short-term fasting.