6 Ways to Boost Testosterone Naturally
Testosterone is a male sex hormone which is necessary for optimal sexual performance and also for building muscle mass. Decrease in testosterone can not only have negative impact on your sex life but it can also cause lot of health troubles. From a study, it has been found out that the normal levels of testosterone in men should be between 250ng/dl and 1100ng/dl. Those diagnosed with testosterone below this range can resort to the natural ways we have explained to boost its level.
1.Exercise to Lose Weight
One of the key reasons for depletion of testosterone in men is uncontrolled weight gain. Thus, it’s important to churn body fat and keep your physique lean. Some stamina building exercises like dead lifts, squats, bench presses, and other types of compound exercises naturally stimulate secretion of testosterone.
2.Zinc Rich Foods
Low levels of zinc in body negate production of testosterone and hence sexual performance. Therefore, form a diet that is rich in zinc. It naturally occurs in lamb, sea fish, beef, pumpkin seeds, watermelon seeds and nuts. 50-100 mg of zinc is needed daily for a person with inadequate testosterone.
Reduce intake of simple carbohydrates and saturated fats. Healthy fats comprise of monounsaturated fats and omega-3 fats and the best sources of it are salmon, tuna, olives, vegetable oils, avocadoes and peanuts. Make sure you have in moderation every day once in your meal or as snacks. Cut down red meat, junks and sweets to maintain the testosterone level in the ideal range.
4.Vitamins A,B,E, and D
Vitamins play a significant role in elevating testosterone levels inside the body. Incorporate foods rich in vitamin A, B and E in your diet. The best sources of this group of vitamins are green leafy vegetables, carrots, eggs, raspberries, papaya, figs, pomegranate, bananas, etc. Expose your body to the morning rays of the sun in order to allow your body synthesize vitamin D, which is also needed to stimulate testosterone.
5.Adequate Sleep- 6-8 hrs
Stress and fatigue take toll on your sexual performance because it brings down testosterone levels in your body. Your body releases a hormone cortisol which antagonizes secretion of testosterone. Therefore, you need at least 7-8 hours of undisturbed sleep to get rid of stress. Vitamin C also blocks release of cortisol and must be supplemented daily in diet.
6.Have Sex Frequently
Indulging in sex drastically increases testosterone levels. If you are experiencing decrease in libido, then watch erotic videos to arouse yourself. Have frequent sex with your partner to keep your testosterone naturally high. The best time for high performance is morning.
Some More Tips to Boost Testosterone
- Stop eating foods that increase estrogen levels in your body. Over-consumption of fatty foods spike up estrogen. Flush estrogen from body by taking foods rich in resveratrol and diindolylmethane. Such ingredients are contained in red grape skin extract, radish, turnip and other types of cruciferous vegetables.
- Cut down alcohol especially brandy, whisky and rum.
- Stay away from getting exposed to xenoestrogens. They are artificial estrogens occurring in steroids, artificial growth hormones, pesticides and plastic.
- While performing the stamina building workouts make sure you intake supplements containing branched chain amino acids (BCAA) like whey as they boost testosterone in body.
There’s nothing to worry about if your testosterone is low. Follow the tips we have given and you will notice improvement for sure. You may also consult your doctor for the same.
Written by: Saptakee sengupta
Date last updated: January 03, 2015