Testosterone is a hormone that plays a major role in men. It serves to maintain sex drive, muscle strength and mass, the density of bones, sperm production, and fat distribution.
This hormone is primarily produced by the testicles although the adrenal glands too produce a small amount. The pituitary gland controls its production.
Low testosterone levels can be attributed to many areas, but it is not easy to identify the key cause. Health and fitness are the main ways to boost testosterone levels. This article has provided you with natural methods you can utilize to boost your testosterone levels.
1. Lose Excess Weight
According to scientific research, shedding excess weight has the effect of increasing the testosterone levels. Overweight men have low testosterone levels. Shedding weight can, therefore, be a trick to boost your testosterone production. There are many weight loss programs that can be useful for shedding pounds. Despite that you can go on some diet, as a man, exercise should be in the list.
Deficiency of zinc can affect your testosterone levels negatively. Research have shown that supplementing your diet with zinc boosts the testosterone levels. Foods that contain zinc include oysters, beef, crabs, pork, and fortified cereals. Too much consumption of zinc can be toxic. So be careful.
3. Nuts and Legumes
Foods such as Soybeans, Almonds and Lentils are high in D-aspartic acid. This acid is a method of how to increase testosterone naturally in the body. Other foods although not in this category that are high in the D-aspartic acid include Salmon, Eggs, Beef and Shrimp.
4. Healthy fats
This does not only refer to non-saturated fats or polyunsaturated fats, but also saturated fats are essential for boosting the production of testosterone in the body. From research, a diet that contains less than 40 percent of fat and energy has a negative effect on the testosterone levels. Professionals ideally recommend a level of about 50 to 60 percent of fats. Saturated fats can be found in meat, dairy and some plants like coconuts.
5. Reduce Stress
When dealing with stress, your body produces a certain hormone known as Cortisol. This hormone has an effect of blocking the effects of testosterone hormones. Long term stress can, therefore, be detrimental to your testosterone levels.
The methods of boosting testosterone that have been given above are all natural. Maintaining proper testosterone levels essentially requires you to eat healthily and keep fit. If you do that, your testosterone levels are never going to drop.