A drop in testosterone production becomes more common as we age. According to Health line, one in five men over the age of 60 and three in 10 over the age of 70 have lowered testosterone levels. Common side effects include hair loss, difficulty with erection, lowered sex drive and sperm count, a loss of muscle mass and an increase in body fat, changes in mood and fatigue. But don’t panic, here are 12 ways to naturally boost your body’s testosterone levels.
Protein packed
When your body doesn’t get enough protein, it produces more of a substance that binds to testosterone, effectively taking it out of the workforce. While most Australians meet their protein requirements, it’s still important to make sure you’re having your fair share of lean meats, seeds, nuts beans and eggs.
Sun on your skin
Vitamin D plays an important role in hormone production, so it’s essential for your body to make testosterone. Make sure you’re eating enough foods that are vitamin D rich, such as fish, orange juice, cheese and soy milk; and don’t be afraid to spend a little time in the sun.
Magnesium
Along with the great benefits magnesium has on your hair, nails and on preventing cramps, this chemical element also stops proteins from binding to testosterone, meaning more of it is free to roam around and do its thing.
Stay stress-free
Cortisol, a hormone that can increase with prolonged stress, causes testosterone levels to drop. Studies have suggested that reducing everyday stress through lifestyle changes such as eating and sleeping well and exercising and laughing, all help to lower cortisol in the body and raise testosterone levels.
Oysters
These little ‘suckers’ are packed with zinc, which helps the body to make testosterone. If you’re vegetarian or not a seafood fan, don’t stress. Just get some beans into you because they contain a high level of zinc, too.
Get into garlic
While garlic breath may not be a turn-on, its side effects might just be. According to WebMD, onions and garlic have been proven to increase the levels of a hormone that allows your body to produce testosterone as well as helping to produce bigger quantities of healthy sperm.
Stand up straight
Research has shown that holding ‘power poses’ can increase your testosterone levels. This can be as simple as standing up straight, shoulders back and chest out, or placing both hands far apart on a desk and lean over them. These have been proven to alter hormone levels, boosting testosterone and making you feel more confident.
Pomegranate power
Pomegranates have been proven to lower the level of stress hormones in your body, and as they go down, testosterone levels go up. If eating the seeds is too much on your teeth, try a glass of pomegranate juice – delicious and can help lower your blood pressure.
Mediterranean diet
The Mediterranean diet, full of lean meats, wholegrains, yoghurt, and a load of fruit and veggies also sports a host of healthy fats like olive oil, nuts and avocados. Choosing these healthy alternatives over saturated fats helps to avoid insulin resistance which decreases testosterone levels. Over time, this shift may help to maintain a higher testosterone level. Suddenly, the expression ‘Italian stallion’ makes a lot more sense.
Drop the drinking
According to WebMD, just five days of drinking in a row is enough to lower your testosterone levels, and people who drink heavily may have higher levels of estrogen, thinner chest or beard hair and smaller testicles.
Bisphenol-A? Run away!
Bisphenol-A, commonly known as BPA, is found in a lot of food packaging, cans and plastics, including many water bottles. Along with other damaging effects on the body, it interrupts your body’s hormone-making system and over time will lower your testosterone.
Weights
Workout and you’ll build more than just muscle. While cardio can be great for general health, to specifically boost testosterone levels focus on muscle building exercises such as weight lifting.
Did any of these surprise you? Or do you think we’ve missed any essential testosterone boosters?
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
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