Testosterone is a hormone secreted by the testes. It is essential for male vitality. It is also needed for maintaining bone density, facilitating healthy distribution of fat tissues in the body, stimulating production of red blood cells and improving muscle mass. Testosterone secretion tends to decline with age. Hair loss, reduction in lean muscle mass, excess body fat, unhealthy levels of cholesterol and triglycerides, anemia and osteoporosis are common symptoms of testosterone deficiency. Low level of serum testosterone affects the reproductive health of men.
It leads to reduced sex drive, erectile dysfunction, low stamina and depression. Although reduction in testosterone synthesis is a natural part of the aging process, unhealthy lifestyle tends to accelerate the process. However, you can easily boost the testosterone level in your body with healthy living.
Stimulating Secretion Of Testosterone
Eat Cruciferous Vegetables
Cruciferous vegetables such as cabbage, cauliflower, broccoli and kale are sources of indole-3-carbinol, a phytochemical that by modulating estrogen production helps in improving the testosterone level in the body. In men, the hormone estrogen inhibits testosterone secretion. Moreover, unlike synthetic indole-3-carbinol, the natural compound does not cause any harmful side effect.
Consume Healthy Fats
Cholesterol is an essential component for testosterone synthesis. To increase testosterone secretion, about 20% of your daily calorie requirement should come from healthy fats. Foods rich in cholesterol include eggs, dairy, meat and poultry. However, eating too much cholesterol and saturated fat rich foods, by boosting the unhealthy cholesterol level in the body, increases the risk of cardiovascular ailments and other serious health disorders.
Hence, to boost your testosterone level without worsening your lipid profile focus on unsaturated fats that help in lowering the harmful low and very low density lipoprotein or bad cholesterol without affecting the high density lipoprotein or good cholesterol level.
Increase Consumption Of Zinc Rich Foods
Zinc deficiency is a common cause of low testosterone level. Zinc inhibits conversion of testosterone into estrogen. Studies suggest that zinc supplements causes significant improvement in the serum testosterone level in men suffering from mild zinc deficiency. Mushroom, scallops, beef, lamb, shrimp, sesame seeds, pumpkin and green peas are common sources of zinc.
Maintain Healthy Body Weight
If you are obese or overweight, there is a higher chance of suffering from testosterone deficiency. Excess accumulation of fatty tissues in the abdomen increases activities of an enzyme called aromatase that boosts conversion of testosterone to estradiol. The normal testosterone level can be easily restored by losing the excess belly fats.
When you are stressed, the elevated level of the stress hormone cortisol accelerates destruction of testosterone, thereby lowering the testosterone level in the body. Meditation and deep breathing exercises are effective strategies for fighting stress. You can also seek cognitive behavioral therapy to fight stress.
You can also boost your testosterone level by exercising daily. Studies suggest that regular exercises, especially the ones that help in strengthening and improving the lean muscle mass, help in stimulating testosterone production.
To boost testosterone secretion practice workouts that target the large muscle groups and lift weights twice a week. However, avoid excessive endurance training, as it may lower the testosterone level by causing dysfunction in the testosterone production mechanism.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.