Overtime and even though testosterone levels naturally
decrease with age, there are 17 simple science-based tips that you could start
doing today. That percentage is beneficial because research shows that the more
fat you carry, the lower your testosterone levels tend to be. This is due to a
number of different reasons, including the fact that excess body fat triggers
the aromatization process, which converts testosterone into the female hormone oestrogen.
Like under 8% body fat, because that's also not optimal for your testosterone
levels. The ideal range for testosterone optimization seems to be around a body
fat range for men between 8 to 14%. Another powerful, proven way to boost
testosterone that most people don't know about is simply making a few postural
adjustments in the study from Harvard. Researchers looked at the ways that
making postural changes impacted the participants levels of stress hormones and
testosterone. Specifically, they wanted to learn the effects of having the
participants do a series of high-power poses. These included things like
standing tall, taking up more space, putting their hands on their hips, and
other similar power. By poses, they also have them take on low power poses.
These included postural adjustments like taking up less space and insecure
clothes off positions, and the results were pretty amazing. In just two
minutes, the power poses increase testosterone levels by 20%. Meanwhile, the
low power poses reduced testosterone levels on top of that. The power poses
were able to reduce cortisol, the stress hormone, by 25%, while the low power
poses increase cortisol levels. So doing your best to maintain good posture and
working on your posture overtime can actually benefit things like your
confidence and even your testosterone. Next, make sure you're lifting weights.
It's actually one of the. This means your body can use testosterone more
effectively when you consistently incorporate resistance training. Another
proven tip is to simply get enough sleep.
Sleep has a significant impact on your testosterone
levels. For example, one study found that after a week of participants sleeping
5 hours a night instead of eight hours a night, their testosterone levels
dropped by around 15%. Another study that recruited over 500 men also found a
link between sleep duration and testosterone levels. Lashawn by roughly 15%, so
try your best to get enough sleep, which for most people is going to be
somewhere between 7:00 and 9:00 hours of sleep per day. You'll also want to
decrease stress as much as possible short term stress like having a deadline or
even being excited when trying something new like skiing for example. This is
because chronically high levels of the stress hormone cortisol impair
testosterone production inside your body. You see, cortisol requires
pregnenolone for its creation, which is the same. Building block required for
testosterone creation. That's why cortisol can rob the raw materials your body
needs to make testosterone. So try to control your stress levels with some
proven techniques like exposing yourself more to nature, meditating and
developing a more flexible mindset. Now everyone knows that increasing
testosterone is one of the best things you can do for your sex life.
For example, we have a study that shows that
testosterone levels rise on the days that couples have sex, and they decline on
the days that they don't. You are, the more you create a positive feedback
loop, leading to improved testosterone levels. Next, you'll wanna reduce your
exposure to man-made chemicals like BPA, parabens, palates and benzophenones.
The truth is that today the environment is loaded with anti-androgens, which
are compounds that lower testosterone and prevent. Testosterone from binding to
its receptor.
Studies show that BPA lowers testosterone and can even
cause erectile dysfunction. It's especially problematic to heat plastic because
that causes much more of the anti-androgen. Compounds to leak into your meal or
beverage. Other examples of products with high levels of anti-androgens are air
fresheners, certain shampoos, soaps, shaving creams, moisturizers, and even
deodorants. Fortunately, with a small amount of research you can very easily
replace these with natural alternative products.
Now as far as your diet. Because you definitely wanna
optimize your dietary fat intake, low fat diets are bad for your testosterone
levels. For example, one study move participants from a diet containing 40% of
their calories coming from fat to a diet containing 25% of the calories coming
from fat. The results show that testosterone increased when fats were above
40%, but they plummeted when they were below 25%. So make sure you're eating
enough dietary fat, but keep in mind that not all fats are created equal. The
ones that have the most beneficial effects for your testosterone are saturated
and mono unsaturated fatty acids. Meanwhile, trans fat has a negative effect.
Another thing that's proven to have a negative effect is excessive alcohol
consumption. Research shows that. Like drinking doesn't necessarily have an
adverse effect on testosterone, but heavy drinking can highly decrease your
testosterone levels, So try to only drink in moderation and don't drink too
much in one sitting. Also remember that it's better to go with liquor or wine
instead of beer, because the hops found in beer can impair testosterone on
their own. Because they're oestrogenic now, a preventative that can actually
boost testosterone quite a bit is to take a hard look at the prescription drugs
that you're taking. Of course, this should be done with the supervision of your
doctor, and I'm not saying at all that you should stop taking your prescribed
medications. However, there is no doubt that eating a healthier diet and
consistently. Their sizing can help you reduce your need for certain
prescription medications that have negative effects on your testosterone
levels. These include statins, beta blockers, heartburn medicine,
antidepressants, and painkillers. Just the list of few. So if you suffer from
low testosterone symptoms, you may want to talk with your doctor about whether
they might be partially due. To a prescription drug that you're taking. And
remember, natural, healthy lifestyle changes can help reduce or fully replace
some of these medications. Moving on, let's talk about vitamin and mineral
deficiencies. Almost all vitamins and minerals impact testosterone in one way
or another. That's why micronutrient deficiencies can be so detrimental to your
hormonal health.
For example, looking over a vitamin D, we have a study
involving over 2000 men that found that the men with a sufficient vitamin D
level had much higher testosterone than the ones that were deficient in vitamin
D The scientists also found a close link between changes in plasma vitamin D
concentrations and testosterone during the months that the men. Higher vitamin
D levels, which happened to be the summer months when they got more sunshine,
Their testosterone levels were also higher. But during the winter months when
they got less sunshine, their testosterone levels drop down. So try to meet all
your micronutrient needs by consuming A nutritious diet and possibly
supplementing with any specific micronutrients like zinc if you sweat a lot or
you don't think you're getting enough through your diet. Speaking of
supplements, one that you might have heard of before is Ashwaganda. This is a
herb that's used in an ancient Indian medicine practice, and there's evidence
that it can have a positive effect. Terms of Ashwagandha Day for 90 days
increase testosterone by 16 to 40% in infertile men and by an average of 15%
infertile men. Another proven supplement is Tomcat Alley, which is a herbal
medicine. That comes from a shrubby tree native to Southeast Asia. It has a
long tradition of being used for boosting male potency, and research backs up
that it can actually help.
For example, one group of moderately stressed
participants increased their testosterone levels by 37% and lowered their
cortisol by 16% as a result of consuming 200 Kilograms of this supplement for
four weeks. For this one to be effective, it's recommended that you have 200 to
300 milligrams of 100 to one extract concentration, which equals 20 to 30 grams
of this herb in its dry root form. Force Colon is another supplement that has a
long history as a folk remedy for asthma, although it won't fix asthma. It may
increase testosterone. A 12 week double-blind study involving overweight and
obese men found that taking a force colon extract twice per day raise
testosterone levels by over 33%.
Now there are natural foods that you can also use to
help with testosterone. Ginger root is a perfect example of this, while ginger
is usually. Appreciated for its anti-inflammatory properties, not many people
know that it can also be used to boost your testosterone levels. Another thing
that you should definitely do if you feel that you're having testosterone
issues, especially out of the blue, is to go get checked out. Sure, you can
optimize your diet, your sleep schedule, your exercise routine, and take the
right supplements, but if things aren't working right?
Deeper level
than your testosterone can still be taking a beating. This is because the latex
cells of your testicles produce about 95% of the testosterone in your body. So, if you suffer from low testosterone
symptoms, even though you're doing everything right, it's probably a good idea
to get checked out by doctor, one of the most common issues that men have in
this department. Is known as varicose seal.
This is the medical term for partially blocked veins,
which can lead to low sperm production, decreased sperm quality, infertility
and of course, low testosterone. In fact, according to the University of Iowa,
varicoceles are the most common cause for male factors subfertility, accounting
for up to 40% of the cases. They also state that this condition can be found in
nearly 15% of all men. In other words, it's pretty common, so don't be afraid
to go get it checked out.
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