14 ways to increase your testosterone naturally
The Testosterone is the most important within a group of hormones called androgens. Testosterone is essential for its important role in sexual function, plus it helps to build muscle mass, maintain bone density and regulate hair growth. Like all sex hormones are derived from cholesterol and its immediate precursor is DHEA.
If you think your testosterone levels may be low discovers these 14 tips to increase testosterone levels naturally.
- 1 You Don’t Drink Alcohol
- 2 Zinc consumption
- 3 Beware Xenoestrogens
- 4 It includes in your Diet Healthy Fats
- 5 Delete your Body Fat
- 6 Remove excess female hormones, estrogen
- 7 Be sure to include vitamins A, B and E in your diet
- 8 Try to be sexually stimulated
- 9 Do not overheat your testicles
- 10 Train 100%
- 11 Balance your Ration Protein
- 12 Sleep 6 to 8 hours every day
- 13 Include in your diet from 1000 to 1500 mg of Vitamin C Day
- 14 Avoid emotional stress and relax
You Don’t Drink Alcohol
Even if you are only 2 drinks a day. Alcohol hinders the work of the liver to break down estrogen thereby making your estrogen levels increase and lower your testosterone levels. This will produce some male characteristics disappear as loss of pubic and facial hair, you leave your man breasts and reduced libido. Furthermore, alcohol lowers zinc levels in your body.
Zinc is essential for testosterone production because it prevents testosterone is converted into estrogen (the female hormone) preventing the aromatase enzyme from doing its job. Zinc transformed into testosterone and estrogen helps produce a healthier sperm and an increase in sperm count. A low level of zinc may cause low testosterone levels.
Here are some foods rich in zinc : oysters, beef, crab, poultry, nuts and seeds, salmon, brown rice, nuts, beans, turkey, milk, yogurt, cottage cheese or you can buy a supplement that provides at least 50 100 mg of zinc daily.
Xenoestrogens mimic the effects of estrogen and man are made. They found in pesticides, hormones and steroids for artificial growth, air purifiers and plastic containers. Xenoestrogens will increase your levels of estrogen and time will reduce testosterone levels. To avoid this you must:
- Eat more organic fruits and vegetables that are free of pesticides, and if you buy your fruits and vegetables in a regular store, be sure to wash them to decrease the likelihood of consuming xenoestrogens
- Eating meat from animals raised naturally instead of eating beef, pork and chicken and even milk from animals that were bred using artificial hormones and steroids for growth.
- Do not wear perfume, cologne or air purifiers that contain parabens as one of its ingredients. Parabens are xenoestrogens.
It includes in your Diet Healthy Fats
There are several studies that have shown that men who eat diets rich in healthy fats such as monounsaturated and Omega-3 have higher levels of testosterone.
You can increase your testosterone levels naturally including healthier fats by eating nuts and seeds, fatty fish like salmon and tuna, avocados, olives, vegetable oils and peanut butter.
Your body needs good fats to produce testosterone but this does not mean overdo fat intake, just make sure that at least 20% to 30% of your total daily calories from healthy fats.
Delete your Body Fat
The higher your percentage of body fat, the higher will be your estrogen levels. Body fat contains an enzyme called aromatase which converts your testosterone `male` in `female` estrogen, making your testosterone levels are reduced. Prepares an exercise program to reduce your body fat, reduce estrogen and thus increase testosterone. Do not include strict diets very few calories when trying to shed body fat. If your body is hungry it will stop producing testosterone.
Be sure to put aim to eliminate between 400 and 700 grams of fat per week through exercise to lose weight.
Remove excess female hormones, estrogen
So that your body can naturally produce more testosterone and finish with excess estrogen causes your body to store fatter, you must:
- Eat more cruciferous vegetables (Brussels sprouts, cabbage, heather, cabbage, broccoli, and cauliflower) These vegetables include a chemical called diindolylmethane (DIM) that helps your body eliminate excess estrogen.
- Also, you can take a supplement containing DIM to eliminate excess estrogen.
- Increase fiber intake to cleanse your body and eliminate toxins that cause you to have excess estrogen. Vegetables and most fruits, nuts and legumes are rich in fiber.
- You can also consume natural supplement to help your liver remove excess estrogen.
Be sure to include vitamins A, B and E in your diet
Vitamins A, B, E (with vitamin C and zinc) are required to produce testosterone, and not receive enough doses of vitamins can provoke lower testosterone levels. If you include in your eating enough vegetables and fruits, lean meats and nuts do not worry too much about getting extra vitamins supplements.
Try to be sexually stimulated
You must dramatically increase your testosterone levels often being more sexually stimulated. You need to start doing everything you can to get an erection sexually stimulating “without Viagra”. German scientists found that having a simple erection produce an elevated testosterone levels.
A study published by Psychoneuroendocrinology used pornographic films in 9 men and their testosterone levels increased within 10 minutes of the film.
In a study by the Ludwig Boltzmann Institute for Urban Ethology in Vienna, 10 men saw 15 minutes of a movie with sexual content and testosterone increased 100%.
In another study testosterone he was measured every 15 minutes for 3 hours in eight men before, during and after a film show sexually explicit and was an average increase of 35% testosterone.
Not having a sexual stimulus long period may reduce your testosterone levels significantly, so if it`s hard for you to be sexually stimulated, you can do the other 13 things from this article to increase your testosterone levels, which in turn increase your libido so you can be sexually stimulated in an easier way.
Do not overheat your testicles
If you use tight underwear or pants, you take hot baths or do anything else that overheat your testicles can reduce your testosterone production so it is best to wear lighter clothing like boxers to prevent overheating of your testicles.
Scientific studies claim that exercise raises levels of testosterone as long as it is practiced 45 to 60 minutes a day. After an hour starts to increase cortisol and testosterone testing decreases muscle catabolism.
Make sure you rest much more you exercise you because over training will also lead to higher levels of cortisol after exercising like a man, you may need to sleep more than 8 hours to allow your body to recover and produce more testosterone.
Balance your Ration Protein
Proteins include amino acids that build your muscles. Diets rich in proteins stimulate the synthesis of anabolic hormone (glucagon) releasing moderate amounts of testosterone hormone.
Sleep 6 to 8 hours every day
A study from the University of Chicago showed that men who slept less than 6 hours had lower testosterone levels than men who slept 6 to 8 hours. Testosterone levels can be reduced by 40% when not enough sleep.
Your testosterone levels are approximately 30% higher in the morning than during the day and this is the reason why you feel more manly morning.
Loss of erections and sexual appetite little morning can be a sign that your testosterone is reduced. This signal indicates you need your sleep 6 to 8 hours of sleep each night. Note that while you sleep your body is producing most of the testosterone, so the more and better sleep you will be more manly.
Include in your diet from 1000 to 1500 mg of Vitamin C Day
The Vitamin C, like zinc, reducing cortisol levels favoring the production of testosterone. In addition, vitamin C reduces the enzyme aromatase that converts your testosterone into estrogen.
Avoid emotional stress and relax
When invading the problems starts an alarm mechanism in response to stress and production of catabolic hormones like adrenaline and cortisol to protect the body and maintain the alert mechanism is increased. Stress causes a considerable reduction in testosterone levels to save energy spent on sexual function and muscle training.