Below are 13 tips to increase testosterone levels naturally.
1. Increase consumption of zinc
Zinc is a very important substance for increases testosterone because Zinc prevents testosterone turns into estrogen (female hormone) by inhibits the activity of aromatase enzyme. Zinc can convert estrogen into testosterone, and helps to improve sperm production so the sperm be more healthy, and also increases volume of sperm. Foods rich in zinc include beef, liver, seafoods including oysters and crab, nuts and seeds, salmon, brown rice, pine nuts, beans, turkey, milk, yogurt and cottage cheese. You can also consume these foods in supplement form at least 50-100 mg per day.
2. Expand to eat healthy fat
Research shows that men need to eat foods rich in healthy fat, like monounsaturated fat and Omega -3 fat acid, which have higher levels of testosterone. You can get it from beans, whole grains, salmon, tuna, avocado, olive oil, and peanut butter.
Consuming low-fat foods, can actually decrease testosterone levels because your body requires healthy fat, but do not eat excessively. Ensure that 20% -30% of your daily calories come from healthy fat.
3. Reduce weight
The higher the weight, the higher estrogen levels in the body. This is because body fats contain an enzyme called aromatase that works to convert testosterone into estrogen. So do exercises, and do not do a diet. Cutting your calorie intake too much will make your body stops producing testosterone. So, if you are on a diet, make sure you only lose weight approximately 0.5 kg – 1.5 kg per week.
4. Reduce excessive estrogen
You have to discard estrogen that make you fatter and weaker, by eating fresh vegetables such as broccoli, cabbage, and cauliflower. These vegetables are source of iron and contains DIM (diindolylmethane) which can help the body eliminate estrogen. Other vegetables are bok coi, radishes.
You can also increase the consumption of fiber, which will help you to remove toxins from the body naturally. Toxins in the body make you have estrogen levels in excessive amounts. Example of foods that contain high fiber are fruits, vegetables, nuts and beans. You can also consume red-grape skin extract (resveratrol) to eliminate excessive estrogen in the liver.
5. Avoid Xenoestrogen
Xenoestrogen is man-made estrogens found in pesticides, artificial growth hormones and steroids, air fresheners and plastic buckets. All substances can increase your female hormone levels.
Expand eating organic fruits and vegetables free of pesticides. And if you buy fruit and vegetables at the supermarket, make sure you wash them before eat them.
Eat meat comes from animals that grow naturally. Reduce consumption of meat from animals treated with artificial growth hormones or steroids.
Use glass instead of plastic cups, because plastic tends to produce xenoestrogen which will enter the body through food and water, especially hot food. In fact, some cans lined with plastic contain xenoestrogen.
Do not use perfume, cologne or air freshener that contain parabens (You can read it on the label). Paraben is xenoestrogen.
6. Sleep at least 6-8 hours every night
A study conducted by the University of Chicago showed that men who sleep less, have less testosterone levels than those who slept 6-8 hours a day. According to a study conducted by the University of North Carolina, if you sleep less, your testosterone levels will drop as much as 40%. In addition, this study showed that the level of testosterone in the morning were higher by 30% than in the afternoon or evening, this is why you’re more excited or anxious in the morning. Decrease in erection and sexual desire in the morning is a sign of the decline in testosterone levels.
7. Avoid stress
When you are in stress, your body will release stress hormone called cortisol, which can stop the production of testosterone. A study led by endocrinologists, Matthew Hardy of the Population Council found that stress hormones such as cortisol attacks the enzyme responsible for the production of testosterone in the testicles.
Cortisol also increases fat around the waist. So you do not need to worry about the little things, avoid excessive exercise, control your temper and be more positive. A recent study found that the level of testosterone in the losing team’s fans, 50% lower than the level of testosterone in the fans of the winning team.
8. Consume 1.000 to 1.500 mg of vitamin C every day
If you have difficulty to cope with stress, you can consume as much as 1.000 to 1.500 of vitamin C mg per day, because vitamin C can lower cortisol levels and lower the aromatase enzyme that converts testosterone into estrogen.
9. Perform heavy exercise on a regular basis
You can increase the production of testosterone by doing some muscle enlargement exercises like Power cleans, Squats, Dead lifts, Bench presses, Chin-ups and Dips. According to a study in Switzerland, to increase testosterone levels, you can do as many as 5-8 sessions of weight training with 3-5 reps per session. Do it for 1-2 hours, followed by some light exercise 2 times a week (eg Monday and Thursday).
To burn fat, do not just walk or jog, but began to run, climb as much as 3-4 times a week.
Make sure you rest more after a workout because excessive exercise can make your cortisol levels go up.
10. Get sex stimulants as much as possible
German scientists have discovered that erection causes your testosterone levels increased significantly.
A study conducted by Ludwig Boltzmann Institute for Urban Ethology in Vienna found that testosterone levels in 10 men who watch porn film for 15 minutes increased by 100%.
11. Consume vitamin A, B and E in sufficient quantities
These vitamins are essential for the production of testosterone. But if you eat fruits, vegetables, meat and beans, you do not need to take vitamin supplements anymore.
12. Do not make your testicles hot
Your testicles need temperatures about 2 degrees lower than body temperature to produce testosterone. So avoid using tight clothing, hot showers or anything that can make your testicles into heat. Excessive fat in the body can also heat up your testicles.
13. Do not drink alcohol and grapefruit
Do not drink alcohol even though it is only 2 sips per day. Alcohol makes your heart have difficulty in breaking estrogen and make you become like a woman, such as pubic hair loss, impotence and breast enlargement. Alcohol can also lower the content of zinc in the body. Similar to alcohol, grapefruit can also make your liver difficult to breaks down estrogen.