New research indicates that low levels of testosterone can increase your risk of heart disease and prostate cancer. Fortunately, through diet, exercise and muscle building, you can help prevent these problems by boosting testosterone.
Many men are concerned about low testosterone levels and the side effects with which they are associated. Not only can low testosterone levels dampen your sex drive, but they can also promote a loss of bone density and muscle mass.
One of the easiest things you can do to prevent low testosterone levels is to add specific foods to your diet. The following have been proven to enhance testosterone production:
Research has shown that magnesium-rich wheat bran can facilitate boosting testosterone levels. In one Turkish study, scientists discovered that participants with the highest magnesium intake also had the highest testosterone levels.
Interestingly, when paired with high-intensity workouts for muscle building, the magnesium found in wheat bran is particularly effective at bolstering testosterone.
It is easy to get wheat bran into your diet, as you can mix it into protein shakes, pancake batter or oatmeal. Peanut butter, sunflower seeds, and whole grains are also good sources of magnesium.
Whey protein offers the best results if your objective is boosting testosterone. Ricotta cheese is rich in whey protein, so if you enjoy eating cheese, Ricotta is an excellent choice.
Pumpkin seeds contain high amounts of zinc, the latter of which plays a vital role in healthy hormone levels. If you like salty snacks and want help boosting testosterone levels, pumpkin seeds are ideal.
Although some people are unaware of this fact, women produce testosterone and men produce estrogen. However, testosterone levels in males should be higher than estrogen levels.
Cabbage is rich in a chemical called indole-3-carbinol, which reduces estrogen levels. This ultimately makes testosterone more effective. Cabbage can be consumed raw or cooked, as the indole-3-carbinol in cabbage is not depleted through the cooking process.
Eggs are rich in vitamin D and zinc, which are necessary nutrients if you are to enjoy healthy testosterone levels. Many people once shunned eggs due to their cholesterol content. However, research now understands that seven to nine eggs per week is acceptable without raising blood cholesterol.
Low-fat milk fortified with vitamin D can also help keep testosterone at an appropriate level. Skim milk and low-fat milk are the best options, as they do not contain high amounts of saturated fat.
Once overlooked as a diet staple, coconut oil is now being praised for its numerous benefits. It has been shown to boost metabolic rate, increase thyroid hormones, improve cognitive abilities and enhance the production of testosterone. Also, the fatty acid ratios in coconut oil and raw coconut fruit are nutritionally ideal.
Another food rich in vitamin D is shrimp, and this crustacean was featured in a study entitled “Medicine and Science in Sports and Exercise.” Researchers at Boston’s Harvard School of Public Health discovered that individuals with higher vitamin D levels also had the highest testosterone levels. For this reason, if you are a seafood lover, make sure to choose shrimp when your craving kicks in.
Eating foods that are high in sugar and starch causes your body to release large amounts of insulin. Although insulin surges are normal, if your body must continually release insulin due to poor diet choices, testosterone levels fade. However, levels of this hormone remain stable if you eliminate sugar and keep carbs to a minimum.
Exercise and Shed Unwanted Pounds
Exercise is the best way to prevent numerous lifestyle-related diseases. Not surprisingly, it can also bolster testosterone. A large review study found that men who regularly exercised had much higher levels of testosterone than those who were sedentary.
Among the best exercises are weightlifting, resistance training, and high-intensity interval training. This is because muscle building has an immediate and positive effect on boosting testosterone levels.
Avoid Stressful Situations
Most people have heard of the “stress hormone,” which is cortisol. One of the dangers of long-term stress is elevated cortisol levels which can quickly deplete testosterone. These hormones work somewhat like a seesaw: if testosterone goes up, cortisol comes down, but if cortisol surges, testosterone becomes depleted.
High cortisol levels can also lead to overeating, weight gain, and the storage of body fat which also has a negative impact on testosterone production. Although it is not always possible to avoid stressful situations, you should make every effort to keep stress and anxiety to a minimum.
Lack of sleep can have a very adverse effect on testosterone levels. Although sleep needs vary from one individual to the next, a British study discovered that sleeping five hours per night or less is linked to a 15 percent reduction in testosterone.
A long-term study was also conducted on individuals who only acquired four hours of sleep per night. The findings indicated that most of the participants had borderline-deficient levels of testosterone. Aim for at least seven hours of sleep per night to avoid this deficiency.
Testosterone Boosting Supplements
Even though not all experts agree on the benefits of multivitamins, those who increase vitamin D levels and increase zinc levels through the use of supplements have higher testosterone levels and higher sperm quality. It is easy to raise zinc in your diet by eating healthy foods, such as green, leafy vegetables and eggs.
Additional studies indicate that vitamins E, C and A support healthy testosterone levels and an average sex drive. If you decide to take supplements, choose high-quality, multivitamin and mineral formulas that contain adequate amounts of each major nutrient.
Regardless of which tips you follow to help maintain testosterone level, it is important to speak to a license medical professional before making dietary changes or using any new supplement.