Testosterone is a wonder hormone because it has so many beneficial effects on the human body. For instance, lack of testosterone causes reduction in libido, decrease in strength and muscle mass, mood changes, decreased mineral density/bone mass, depression, anger, fatigue, reduction in cognitive and intellectual function. Men who produce low testosterone become infertile because testosterone also helps sperm cells achieve maturity.
Most people who are low in testosterone are prescribed hormonal therapy. However there are other ways to improve your testosterone levels too. Here are five smart ways to increase testosterone in your body.
Eat more fat to increase testosterone
Fat has got a very bad rep thanks to umpteen health experts to denounce it on which forum that is ready to give them a voice. But fat is not all bad, especially monounsaturated fats and polyunsaturated fats. Fat is not only a reserve of energy, it also insulates the body from cold. It may come as a surprise to you but fat also increases testosterone levels in the body. People who have a fat rich diet are more likely to have higher testosterone levels.
Foods can boost testosterone
Consuming more of certain food items increases testosterone levels in the body. Seafood like shrimp, crab and fish can increase your testosterone levels. Pumpkin seeds are a rich source of zinc and zinc deficiency can reduce testosterone levels. Coconuts are a good source of saturated fats. Wheat bran contains a high proportion of magnesium which increases testosterone levels. Cheese contains a lot of branched chain amino acids which reduces the effects of the stress hormone cortisol. Strawberries are rich in Vitamin C which is a well known antioxidant.
Do more shorter workouts than longer workouts
Long duration exercise, rather than increasing your testosterone levels will actually reduce it. This is because intense exercise causes stress. In response to this stress, the body releases the stress hormone cortisol. Unfortunately, cortisol is a testosterone buster. It competes with testosterone and high levels of cortisol can crowd out the effect of testosterone, leaving it ineffective.
Don’t compromise on sleep
If you want to increase testosterone, don’t reduce your sleep. A University of Chicago study found that the longer you sleep, the more your testosterone levels. Naturally, sleep deprived people have lower testosterone levels than those who sleep adequately. Adequate sleep means 7-9 hours of sleep a day. Did you know that our body has the highest levels of testosterone in the morning. Is it a coincidence that you are most likely to be asleep during this time?
Do the right exercises
Just like your diet has a strong effect on your testosterone levels, the exercises you do also affects your testosterone levels. First of all, understand that exercising can increase testosterone levels. High intensity training is one of the best ways to increase testosterone. Training to failure is a well known T-booster. However, just don’t over do it because they will boost cortisone which is not a good thing as far as increasing testosterone goes. For example, squats will improve your testosterone better than leg presses. Multi-joint exercises like bench presses, squats, dead-lifts are best suited to increase testosterone.
Finally, to increase your testosterone naturally eat well, sleep well and perform the right exercises. If this doesn’t increase testosterone in your body, nothing will.