Everyday Activities to Help you Increase your Testosterone Levels
Before we get to a list of activities that will help increase testosterone levels, a brief overview on what testosterone actually is and how you tell if you have low levels of testosterone is necessary. Testosterone is a male hormone that is responsible for a lot of male characteristics such as deep voice, higher muscle mass, facial and torso hair, and even aggressive behavior. Testosterone levels are highest during puberty and early twenties and begins to wane by age thirty at roughly one percent per year.
How do waning testosterone levels affect you?
The normal range for testosterone is 350-1000 nano grams per deciliter; however, an acceptable number varies from person to person. The decline of testosterone as one ages can result in a number of symptoms including:
Loss of lean muscle and increased difficulty building additional muscle
Weight gain, primarily around the waistline; however, an increase can occur almost anywhere
Decline in sexual drive and even erectile dysfunction
An overall decline in energy levels leading to feelings of lethargy
Increased irritability, mood swings, and moderate to severe depression
Decreased bone density/increased susceptibility to fractures�
Activities you can do to increase your testosterone levels:
Although you may have a testosterone level within normal range, if you experience the symptoms above, it may be advantageous to engage in activities that increase your testosterone levels. Small dietary and lifestyle changes can increase your testosterone without using potentially dangerous testosterone supplements. �
Dietary:
Increase your intake of Zinc - Zinc is known to stimulate the production of testosterone and acts as an inhibitor in the conversion of testosterone to estrogen. Foods high in zinc include oysters, crab, poultry, liver, beef, as well as nuts, seeds, beans, and brown rice.
Increase Fatty Foods Intake - No this is not a justification to eat pizza or other unhealthy foods. Rather monounsaturated fats and lipids, such as nuts, peanut butter, olives, and tuna (as well as other omega-3 rich fish) boost testosterone levels.
Lose Excess Body Fat � Cut down on unhealthy fatty foods and begin working out to cut down on body fat. Body fat contains enzymes which catalyzes the conversion of testosterone into estrogen. However, do not lose more than a pound a week or you risk your body slowing down your natural production of testosterone.
Eat the 3PM snack: Skipping meals or going long periods without food is harmful to your body's natural function.
Daily Life:
Sleep- One of the largest contributors to testosterone levels is sleep. Regular sleep (seven to eight hours a night) will greatly help testosterone production.
Cardiovascular/Strength Training- Cardiovascular exercise, although great for the heart, actually produces cortisol which in turn harms testosterone levels. Strength training, also known as resistance or weight training, twice a week along with small doses of cardio will greatly help testosterone levels. When strength training, high weight for three sets at five reps a piece is an ideal range.
Booze- Alcohol is known to have an adverse effect on testosterone. Cutting back on alcohol consumption will ultimately help combat low testosterone.
These activities will help you naturally increase your testosterone levels. Remember, as we age our production of vital hormones drops, and it is important to combat these drops to stay healthy.
