Testosterone is a hormone responsible for sex drive in men and women. The hormone is also important to the processing of protein for strength and muscle development.
The secretion of testosterone naturally declines with age, malnutrition, and illness in both men and women – though more apparent in men. Naturally increasing testosterone should be the first step for the replacement of testosterone before taking synthetic hormone replacement drugs. This is recommended because some individuals may find that a quick fix of consuming more of a specific type of food can be their solution! Physical exercise and taking particular diet supplement are also more ways to increase testosterone naturally.
6 Simple Steps to Increasing Testosterone Naturally
The first step is to take B-complex vitamin supplement. It contains folic acid and vitamins B5, B6 and B12 which helps the production of testosterone. Eating of foods such eggs, avocados, fish and wheat germ that is rich in these vitamins helps protein and fat metabolism essential for the production of this hormone.
Eat foods that are rich in mineral zinc to increase the level of testosterone which will also aid sperm production in the body. Foods that are rich in zinc mineral include prawns, shellfish, and oysters.
Taking 500 mg of fish oil either once or twice every day will supply the body with omega 3 fatty acids and other essential nutrients. These will help to decrease sex hormone binding globulin SHBG responsible for lowering of available hormone in the blood.
Do exercise regularly to help your testosterone level. Exercises such as weight lifting, resistance training, and endurance running are beneficial in this case as they decrease excess body fat which decreases estrogen and raises testosterone. 20 minutes of exercise done at least four times a week will increase hormone production.
Eat food such as tomatoes, red peppers, alfalfa, sprouts, eggs, cruciferous vegetables, pineapples, and apples. They help to increase production of hormone.
Saturated fats, sugary and processed foods should be brought a minimum as they are also responsible for low libido, loss of muscle mass and reduction of testosterone in the body.
Give your body adequate sleep each night. Sleep less than 6 to 8 hours each night lowers testosterone production and increases stress hormones – a healthy amount of sleep is 8-9 hours! Proper management of stress is the best way to increase testosterone naturally. To get a better understand of why sleep is so important, and learn about how to boost low testosterone, check out our article titled “How to Boost Low Testosterone in Men”.