Raising Testosterone Naturally
Both men and women need testosterone, but we mainly hear about testosterone as it relates to men. Testosterone is crucial for male health, and it plays important roles other than sexual health, which is what most people think of, when they hear the word testosterone. Testosterone is indeed the sex hormone that defines “manhood, known for increasing sexual desire,and libido, and helping to heighten arousal and ensure sexual satisfaction for both men and women. And yet statistics show over 40 % of men 35 years old and up suffer from low testosterone and all of the problems that can result.
Other roles of testosterone in the body for men (and women):
- high energy levels
- muscle mass
- healthy pain response
- Sufficient levels of red blood cells
- Regular sleep patterns
- Proper bone density
- healthy weight
- healthy self-esteem
- happy outlook on life
As we age, testosterone levels naturally decline in both men and women. According to Dr. Axe, here are some causes of low testosterone:
- Typical American lifestyle
- Chronic stress
- Insufficient nutrition
- Imbalanced micro-flora
- Low vitamin D levels
- Weight gain
- Inadequate exercise
- Prescription drugs (especially statins)
This all can lead up to the many health issues we are seeing today, such as low immune response, obesity, diabetes, insulin resistance, and more. But the good news is that you can raise your testosterone naturally without the use of medication or synthetic hormones.
What to do about it:
If you suspect low testosterone levels, here are seven basic steps to get you started
- Eat testosterone-raising foods such as:
- vegetables from the cruciferous family (broccoli, cauliflower, kale, bok choy, cabbage)
- red meat (2-3 x a week)
- cholesterol containing foods – every day (eggs, red meat, chicken, etc.) You need cholesterol to build testosterone.
- Don’t overdo the protein. Eat protein (animal), but include LOTS of vegetables and fruits, and some vegetable protein as well.
- Don’t eat low carb. Eat your carbs in the form of fruits, vegetables, nuts, seeds, legumes, rice, potatoes, quinoa, sweet potatoes, and other starchy vegetables.
- Healthy Fat (avocado, olive oil, coconut oil, butter, palm seed oil, cod liver oil)
- Go here for a testosterone boosting recipe: http://veronicashealthyliving.com/blog/manly-salad/
- Intermittent Fasting – gives the liver, digestive tract, and entire body a rest, which boosts HGH and testosterone. Stop eating after dinner, no later than 7:00 pm, and don’t eat again until 10:00 am or preferably lunch (just coffee and water; juice if necessary )
- Maintain a lower body fat
- Supplement with Vitamin D. If Vitamin D levels are low or deficient, it is guaranteed that testosterone levels are low.
- Combine heavy-weight training with interval training (HIIT workouts)
- Reduce stress
- Get quality sleep