Wellness

Naturally boost your testosterone levels

Although known as the “male hormone,” both men and women benefit from having enough testosterone produced. Women use testosterone in particular to maintain lean muscle mass, a sense of well-being, their libido and sexual pleasure. But as you get older the level of testosterone naturally produced by your body tends to decline. Also, stress is a natural testosterone destroyer. When your body experiences stress, you release cortisol, a hormone secreted by your adrenal glands. Cortisol reduces the effects of testosterone in your body. If you want to improve the effects of testosterone, lower your stress and cortisol levels.

Recognize a lack of testosterone

Lack of testosterone is manifested by:

  • A lack of energy
  • Tiredness
  • Higher blood pressure
  • A decrease in strength
  • Decreased ability to use muscles
  • Low sexual desire
  • A decrease in sexual sensitivity
  • Less intense orgasms
  • A decrease in lean body mass and an increase in fat stores
  • An increase in cardiovascular risk

Essential nutrients for producing testosterone

To produce testosterone, your body needs several different nutrients. In particular, vitamin D3 and zinc, which are among the nutrients most often lacking. Zinc is an essential mineral that is naturally present in certain foods. Deficiencies can lead to a range of symptoms as zinc is involved in a number of important bodily processes. Vitamin D can be made by your body when your skin is exposed to sunlight. However, many people are deficient in vitamin D due to the number of hours spent indoors and the amount of sunscreen used.

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These foods that naturally increase your testosterone levels

Although there are several ways to increase your testosterone levels, the production of the hormone depends on the presence of specific nutrients. Start by incorporating these foods into your diet.

– Pomegranate: this beautiful red fruit has a high content of antioxidants, vitamins A, C, E and iron. Researchers found that a glass of pomegranate juice a day increased testosterone levels between 16 and 30 percent, improved mood, and increased libido. Blood pressure also decreased and positive emotions increased in those who consumed pomegranate juice. Although a great deal of research has focused on pomegranate juice, it is best to consume the fruit in its whole form. Not only will this give you a fiber boost (found in the edible seeds), but it will also ensure that you don’t have excess fructose, which is found in significant amounts in all types. of fruit juice.

– Olive Oil: Extra-virgin olive oil has enormous potential in your quest for increased testosterone. In one study, participants who consumed olive oil daily experienced an increase in testosterone levels between 17 and 19 percent over a three-week period.

– Oysters: Long hailed as a libido-enhancing food, these small shellfish have a high zinc content. You can naturally expect an increase in your testosterone levels, libido and sperm count as a result. Other zinc-rich foods include sardines, anchovies, cashews, and wild salmon. Raw pumpkin seeds are another good source but should be limited to one tablespoon per day.

– Coconut: Your body needs healthy saturated fatty acids to produce most hormones, including testosterone. Coconut will support your body’s ability to produce cholesterol, which is necessary for optimal health. It will allow you to reduce your body fat and maintain your weight. Regulating your weight is another natural way to improve your testosterone production.

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– Cruciferous Vegetables: Broccoli and cauliflower can help the male body excrete excess estrogen and increase the amount of testosterone available to cells. Indole-3-carbinol, a substance found in cruciferous vegetables can increase the excretion of estradiol (an estrogen hormone) in some men by up to 50 percent, therefore increasing the amount of testosterone available.

– Proteins: Although they are important for the production of testosterone, an excess of proteins can have the opposite effect. On the other hand, a meatless diet can lower your testosterone production by up to 14 percent, but that doesn’t mean you should eat excessive amounts of animal protein either. Excessive protein consumption can contribute to the development of chronic diseases like cancer and even accelerated aging. Consider limiting your protein intake to 1 gram of protein per pound of lean body mass.

Garlic: Although this aromatic herb lacks the nutrients needed to produce testosterone, it does contain allicin, a substance that lowers cortisol levels in your body. With lower cortisol levels, your body can use the testosterone produced more efficiently.

[HighProtein-Foods.com]

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