Natural Ways To Boost Testosterone
You probably know testosterone decreases as men age – about 10% per decade after 30, although in some men the decrease occurs more quickly. Testosterone therapy is the fastest, most effective way to solve the problem of low testosterone, but there are also natural ways to help increase your testosterone level.
Vitamin D Increases Testosterone Levels
Vitamin D supplements are one of the easiest ways to increase testosterone levels. Men naturally have more vitamin D than women, and like testosterone, vitamin D declines with age. In a study published in Clinical Endocrinology (August 2010), Austrian researchers found than men with higher levels of vitamin D also had higher testosterone. More important, when men were given vitamin D supplements, their testosterone levels increased. This worked mainly if men were deficient in vitamin D, which is true of most men because we no longer get sufficient sun exposure to manufacture vitamin D in our bodies. Also, very few foods contain vitamin D, with fatty fish such as salmon being the best natural source. The researchers used about 3,000 ius per day (75 mcg), which you can get from 2 1/2 tablespoons of cod liver oil. Milk is fortified with 100 iu/cup, and many breakfast cereals are also fortified. Both forms of vitamin D (D2 or ergocalciferol, and D3 or cholecalciferol) are equivalent. Vitamin D also plays a role in bone health, the prevention of diabetes, and possibly in reducing the risk of cancer. Be aware that vitamin D can be toxic in high amounts, with a threshold of 10,000 ius per day. Your vitamin D blood serum level can be tested to determine if you are deficient.
Exercise Increases Testosterone Levels
Two types of exercise boost testosterone naturally, and they work best if you do both of them. First. do high intensity aerobic exercise, such as sprinting, for 30 seconds, pushing yourself to the limits of your capacity. Then rest for 90 seconds. Repeat this about 7 or 8 times. If you are out of shape, it may take time before your body hits the mark where exercise triggers testosterone production, Also remember that prolonged intense exercise will decrease testosterone, so this is why you rest between bouts. . You need to combine short bursts of exercise with resistance exercise (strength training), focusing on dead lifts, lunges, and squats which engage a large number of muscles, particularly in the lower body. You want to aim for high weight load and low reps, building muscle mass. Studies show that heavy weight lifting is required, so you may need to slowly get in shape to reach this point. Again, you will want to rest between 1 and 3 minutes after each set, for a total of 5 to 6 reps per day. So, 20 minutes of sprinting on the treadmill plus 40 minutes of heavy weight lifting, 3 to 5 times a week, should increase testosterone. Usually free testosterone is elevated in the blood for 15 minutes to 1 hour following exercise, but during that time your entire body benefits from the virilization effects of higher testosterone. Zinc will assist your in achieving the maximum testosterone-boosting results of exercise.
Avoid Chronic Stress To Maintain Testosterone
Stress releases cortisol and elevated cortisol levels are associated with lowered testosterone. Cortisol is necessary for proper metabolism, but too much for too long has numerous negative results, including lowered immune system response, heart disease, weight gain, and depression along with lowered testosterone. You can’t always avoid the sources of stress, but you can manage how well you cope with it. Chronic stress is not always obvious; some people respond subconsciously by overeating or eating sugar, which releases dopamine but sets up a cycle of need-fulfillment. So, the first step is to recognize the stressors in your life. The second step is to manage how you respond emotionally to them, because it is your emotional response that releases cortisol, not the source of stress itself. Your state of mind and body influence how your perceive the world around you, so if you have not had enough rest and eat a carb and sugar-laden diet, you are more likely to perceive events as stressful. Assuming you eat well and get at least 7 hours of sleep per night, the best method to manage stress is medication. A meditation technique known as the “relaxation response,” in which you repeat a mantra for 10 to 20 minutes and clear your mind of all else. has been shown to be a valuable method of reducing stress. But any meditative or contemplative state can produce the desired capacity for calm in the face of crisis