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Natural Ways to Boost Testosterone

Add Zing to Your Meals

Onions and garlic are your allies in the kitchen and in the bedroom. They help you make more and better sperm. Both raise levels of a hormone that triggers your body to make testosterone. And both have high levels of natural plant chemical called flavonoids, which safeguard your li’l swimmers against damage.

Pile on the Protein

Lean beef, chicken, fish, and eggs are some of your options. Tofu, nuts, and seeds have protein, too. Try to get about 5 to 6 ounces per day, although the ideal amount for you depends on your age, sex, and how active you are. When you don’t eat enough of these foods, your body makes more of a substance that binds with testosterone, leaving you with less T available to do its job.

Go Fish

Fatty kinds like salmon, tuna, and mackerel are rich with vitamin D. It’s a natural testosterone booster because it plays a crucial role in hormone production.

More Magnesium

This mineral blocks a protein from binding with testosterone. The result? More of the usable man-stuff floating around in your blood. Spinach is packed with magnesium. Almonds, cashews, and peanuts are good sources, too.

Order Oysters

There’s a reason why these mollusks are known for being great for fertility. They have almost five times your recommended daily dose of zinc. This mineral helps your body make testosterone. You can also get it in beef and beans. And it’s often added to breakfast cereal.

Bonus: Zinc boosts your immune system.

pomegranate-juice

 

Pick Pomegranate

Start your day with a glass of this ancient seedy fruit’s juice instead of OJ. It lowers levels of stress hormones, such as cortisol, which helps raise levels of sex hormones including testosterone. And it can lower your blood pressure and put you in a better mood!

Diet Down

A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower T levels. And when your testosterone is low, your fat levels go up, which can lead to your body not using insulin well. You can break this cycle.

Trade saturated fats for healthier ones such as olive oil, avocado, and nuts. Choose lean meats and whole grains. Eat lots of veggies and fruits.

Back Off the Beer

It takes only 5 days of regular drinking for your testosterone level to drop. Alcohol may throw off many parts of your body’s hormone system. Heavy drinkers can have shrunken testes, thin chest and beard hair, and higher levels of the female hormone estrogen.

Use Glass, Not Plastic

Be careful about what you store your leftovers in. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. It can mess with your hormone-making process. After 6 months, men who worked around BPA every day had lower testosterone levels than men who didn’t.

Build Your Strength

Focus your workouts on your muscles. Hit the weight room at the gym, or get a trainer to help you with a routine on the exercise machines. Cardio has its benefits, but it doesn’t boost your testosterone like strength training can.

Be careful to not overdo it. Too much exercise can take your T level in the other direction.

Get Enough ZZZs

Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. Aim for 7 or 8 hours every night, even if it means a shift in your schedule or a limit to your late-night plans.

source: www.webmd.com
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How to Naturally Increase Testosterone in Men

Testosterone is a hormone that is secreted in both men and women. It is responsible for sex drive, as well as protein processing for muscle mass development and strength. Testosterone declines with age, illness and poor nutrition in both genders, though this change may be more marked in men. Synthetic hormone replacement therapy can cause adverse side effects. A natural way to raise the body’s testosterone levels safely include supplementing the diet with specific nutrients and physical exercise.

Step 1

Take a B-complex vitamin supplement that includes folic acid, vitamin B5, vitamin B6 and vitamin B12 to increase testosterone production. These nutrients are important in protein and fat metabolism for the manufacture of this hormone. Eat foods that contain these vitamins, including avocados, eggs, fish and wheat germ.

Step 2

Increase the mineral zinc in your diet to raise testosterone levels and sperm production in the body. Take a daily zinc supplement according to the dosage on the label. Eat foods like shellfish, prawns and oysters that are high in this mineral.

Step 3

Take a 500 mg of fish oil once or twice every day, as recommended by your doctor. Fish oil contains omega 3 fatty acids and other nutrients which help to decrease sex hormone binding globulin, or SHBG. SHBG is a protein that captures or binds to testosterone in the blood, lowering availability of the hormone.

Step 4

Get regular strenuous exercise, such as resistance training, weight lifting and endurance running to increase testosterone levels. Decreasing excess body fat helps to decrease estrogen and raise testosterone production in men. As little as 20 minutes of physical activity, four times a week can improve hormone production.

Step 5

Eat foods that increase testosterone production. These include eggs, tomatoes, red peppers, cruciferous vegetables, alfalfa sprouts, apples and pineapples.

Step 6

Reduce saturated fat, sugary and processed foods from your diet. These foods reduce testosterone levels in the body, leading to low libido, loss of muscle mass and other effects.
Warnings

Lower than normal levels of testosterone production may be an indication of a disorder. If levels of this male hormone do not improve with natural methods, a blood test by your doctor can help determine whether there is an underlying cause.

Additionally, fish oil and other supplements may not be beneficial in all cases.

Tips

Ensure that you get adequate restful sleep each night. Sleeping less than the recommended 6 to 8 hours per night increases stress hormones, which lowers testosterone production. Additionally, learn to manage stress levels in healthy ways to naturally increase testosterone. Hormone replacement therapy may be required for some men with low testosterone levels. Consult your physician about treatment options.

NOREEN KASSEM   Aug 16, 2013
 


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7 Ways To Boost Testosterone and Sex Drive Naturally

BY DR. ROBIN BERZIN      AUGUST 29, 2014 

Do you find yourself too busy, too tired, or too distracted for sex? Or does your drive just not seem to be there like it used to?

Testosterone is not responsible for libido alone. Especially for women, desire stems from a much more complicated set of hormonal and emotional interactions. But for men, while testosterone is not the whole story, it does play a leading role and the modern lifestyle may be your T’s worst enemy.

There is a new syndrome called Irritable Male Syndrome, or IMS, that’s due to testosterone deficiency. It goes beyond low libido, and includes emotional withdrawal, lack of motivation, aggression, personality changes, and anxiety. It can also present as self-destructive behaviors like gambling, alcoholism and workaholism.

If this sounds like you or your man, you’re not alone. Low testosterone affects at least 13.8 million men, with a significant number of those being men in their 30s.

The impact of low T is not just low sex drive or even mood issues. Testosterone deficiency leads to higher rates of cardiovascular disease, type 2 diabetes, and bone fractures, projected to cost upward of $500 billion in the US in the next 20 years.

Low testosterone also increases a man’s chance of death. One study tracked 800 men for 50 years and showed that the group with the lowest testosterone levels had a 33% greater chance of death from all causes than the group with the highest testosterone levels. And another study showed that men with testosterone deficiency had 88% higher mortality levels than men with normal testosterone.

So how do you know where you stand when it comes to T? If you’re a man experiencing IMS symptoms, or noticing weight gain, fatigue, muscle loss, male pattern baldness, or changes in libido, get tested by a functional medicine doctor who can help you address the root cause of the problem.

While hormone replacement is an option for some, men who take the following seven steps are often able to rehab their testosterone, their sex drive, and the many other symptoms of T deficiency that go along with it.

1. Stay trim.

Belly fat and obesity are testosterone killers. One study showed that obese teen boys have up to 50% less testosterone than their non-obese peers. One reason for this may be that fat cells contain more aromatase, an enzyme that converts testosterone to estrogen.

Unfortunately, obesity and low testosterone reinforce each other, leading to a spiral of weight gain and hormone imbalance in men. The good news is that reversing the spiral is mutually reinforcing as well.

obesity

2. Get eight hours of sleep.

One study showed that after only one week of just five hours of sleep nightly, testosterone levels dropped 10-15%. While surviving on only a few hours may sound macho to some, it’s actually eroding your most important male hormone.

3. Avoid toxins that harm the testicles.

Phthalates and parabens in personal care products like lotions and shaving creams, and BPA in plastic bottles and on store receipts, are anti-androgens, meaning they disrupt the production and function of multiple hormones including testosterone.

So, green your bathroom cabinet, use stainless-steel reusable water bottles, and say no thanks to receipts at stores to avoid these chemicals.

4. Relax like a pro.

Stress is a major driver of low T. Ultimately your adrenal hormones, thyroid hormones and sex hormones are all interconnected in a beautiful but complicated dance.

A stress-driven phenomenon called “cortisol steal” can lead to a hormone imbalance where the production of testosterone is decreased in favor of cortisol. Stress also increases the production of aromatase and 5-alpha-reductase, two enzymes that break down testosterone.

If you relax and breathe, meditate, do yoga or otherwise boost your parasympathetic nervous system, even for just 10 minutes a day, you give your hormone system a chance to reboot and rebalance, lowering cortisol and increasing testosterone.

5. Avoid statins and eat more fish oil.

Not only do statin drugs negatively impact mitochondria, the energy powerhouses of your metabolism, they have been shown to lower free and total testosterone. This is most likely because cholesterol is the building block of all of your steroid hormones: cholesterol becomes DHEA, which in turn becomes testosterone.

Eating more fish oil will lower inflammation (inflammation lowers testosterone) and will also support the production of healthy cholesterol, the ultimate building block for T. As a bonus, fish oil also lowers sex-hormone binding globulin, the school bus-like protein that ferries testosterone around the body, so that more testosterone is free and available.

6. Take your vitamins seriously.

Vitamins A and E, and minerals zinc and selenium are like fertilizer for androgen production and testicular function. While in the developed world we may eat a lot of food, most of it is low or totally missing these important micronutrients.

Supplements are one targeted way to get more of these critical nutrients, or, eat more shellfish for zinc and selenium, carrots and kale for vitamin A, and almonds and sunflower seeds for vitamin E.

7. Get some sun!

The male reproductive tract is a target for vitamin D, and vitamin D supplementation has been shown to increase total testosterone, bioavailable testosterone and free testosterone. We have an epidemic of vitamin D deficiency in the U.S. If you aren’t sure of your level, get tested, and in addition to supplements, be sure to get your 15 minutes of direct sunshine a day.