Testosterone is responsible for energy levels, bone formation, mood regulation, and muscle strength. When the testosterone levels drop, symptoms such as lethargy, depression, and weight gain are experienced. To boost your testosterone levels, opt to take the natural ways!
1. Increase zinc intake
Zinc prevents testosterone from being converted into estrogen (the female hormone). It also turns estrogen into testosterone and helps produce healthy sperm. Low levels of zinc have been found to cause low testosterone levels.
2. Increase healthy fats intake
Research shows that men who take more healthy fats (like monounsaturated fats & Omega-3 fats) in their diet have high testosterone levels. You can naturally raise your testosterone levels by adopting a healthy fats-rich diet. Eat more nuts & seeds, fatty fish like salmon & tuna, avocados, olives, and vegetable oils.
3. Increase Vitamin C intake
Vitamin C reduces the aromatase enzyme that converts testosterone and estrogen.
4. Avoid xenoestrogens
Xenoestrogens are artificial estrogens that are found in things like pesticides, artificial growth hormones and steroids, air fresheners, and plastic containers. They increase your hormone estrogen levels and lower testosterone. To counter these, you can opt to eat more organic fruits and vegetables and naturally raised meats. Use glass products for food storage since plastics tend to produce xenoestrogens. Try to avoid perfumes, colognes, air fresheners with parabens. Parabens are xenoestrogens.
5. Lose weight
If you are beyond your normal weight, you also have higher body fat percentage. The higher body fat you have, the higher your estrogen levels you own. This is because the body fat has an enzyme called aromatase that converts testosterone into estrogen - making your testosterone levels drop.
6. Manage stress
When you are faced with a stressful situation, your body releases the stress hormone 'cortisol' that shuts down testosterone production.
7. Have sufficient sleep
A study shows that men who do not have enough sleep daily have lower testosterone levels than men who got 6-to-8 hours of sleep. According to a University of North Carolina study, the testosterone levels can drop down by as much as 40 PERCENT when a person does not get enough sleep.
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