Testosterone is a hormone which is primarily produced in males by the testicles, and hence regarded as male hormone. Even though females also have a very small quantity of testosterone circulating in their bodies, it is primarily associated with men and “manhood”. The reason for this can be attributed to fact that testosterone plays an important role in male sexuality and reproduction by having a direct impact on important male - related factors such as sexual and reproductive function; muscle mass and hair growth, besides also having other important roles such as maintaining bone density, levels of red blood cells
and also sense of well-being and motivation.But the sad thing is that by beginning around age 30, a man's testosterone levels begin to decline, and continue to plummet as he ages. Besides biological factors, a wide range of chemical exposures also adversely affect the testosterone production in men (for example prescription medicines such as statins). Furthermore, estrogen levels typically increase due to widespread exposures to estrogen-mimicking compounds that are found in food, water and environmental pollutants. An increase in estrogen level negatively impacts the levels of testosterone in an aging male.
The symptoms associated with a declining level of testosterone include decreased sex drive, erectile dysfunction, depressed mood, and difficulties with concentration and memory. Even though there are a number of synthetic and bioidentical testosterone products which available in the market, one can also resort to natural means to boost up the production of testosterones.
Natural ways to boost testosterone production:
1. Maintaining a healthy weight is a key to optimize the production of testosterone in our body. According to a research presented at the Endocrine Society's 2012 meeting, shedding of extra weight in an overweight individual may help in increasing testosterone levels.
2. Combining High-Intensity Exercise such as High Intensity Interval Training (HIIT) along with intermittent fasting can also boost testosterone levels in our body. HIIT involves a workout that alternates between intense bursts of any physical activity and fixed periods of less-intense activity or even rest. Intermittent fasting may also increase the production of testosterone by increasing the efficacy of satiety hormones including insulin, leptin, etc. These hormones are known to optimize healthy testosterone actions, besides increasing libido and prevention of age-related testosterone decline.
3. In addition to High Intensity Exercise, weight training is also known to boost the levels of
testosterone, provided your weight training regime is intense enough. When doing weight training to boost your testosterone levels, increase the weight and lower your number of reps, and at the same time focus on exercises that work a large number of muscles, such as dead lifts or squats. Having a whey protein meal after exercise can further enhance the effectiveness of satiety-boosting hormones which have positive impact on testosterone productions.4. Try some stress managements techniques such as meditation, laughter therapy, etc because when you are under lots of stress; your body releases high levels of stress hormone known as cortisol which is known to block the effects of testosterone.
5. Research shows that a diet containing less than 40% of energy in form of fat (and that too primarily from animal sources, i.e. saturated) may lead to a decrease in testosterone levels. Therefore, our diet should contain at least 50% healthy fats – healthy does not mean only mono or polyunsaturated fats, but also includes saturated fat from animal source such as grass-fed meat and organic egg yolks.
6. Include cruciferous vegetables such as broccoli, cauliflower and cabbage in your daily diet. These cruciferous vegetables contain compounds known as indoles, which are known for their anti-estrogenic properties. Excessive estrogen levels in men have shown to adversely affect the production and functioning of testosterone. Restrict or eliminate sugar and sugary products from your daily diet; restrict use of alcohol, as these also have a negative impact on production and utilization of testosterone.
7. Eating foods rich in zinc has shown to have a positive impact on production of testosterone. Alternatively, having zinc supplements up to 40 mg per day is also equally beneficial. Other trace mineral which help in providing a boost to testosterone productions are selenium and magnesium.
8. Having supplements of Branched-Chain-Amino-Acids (BCAA), especially after a weight training session, may also give boost to testosterone production. Vitamin D, a steroid hormone and D-Aspartic Acid, an amino acid, are also known to increase the levels of testosterone.