Ageing is inevitable. So are the physical changes that accompany ageing. At middle age or even before for few individuals, testosterone levels tend to plummet. But it is not the end of the world. Some lifestyle alterations and dietary changes are proven to naturally boost testosterone levels.
Testosterone is responsible for male sexuality and reproduction, muscle mass and hair growth. It also impacts bone density; red blood cell count and a general sense of well-being. Low levels may bring about erectile dysfunction, listlessness, depression and difficulties in concentrating.
Benefits of optimal testosterone levels:
- Helps fight depression
Studies show that low testosterone levels are one of the major causes of depression among middle-aged men. An increase has indicated an improvement in the moods.
- Testosterone decreases body fat
Good testosterone levels regulate glucose, insulin. A dip in them causes fat to accumulate. A vicious circle is formed because this fat is responsible for converting testosterone into estrogen.
- Testosterone increases muscle mass
Testosterone levels build muscle like magic by increasing muscle protein synthesis.
On an average, a man’s body produces about 7 mg of testosterone a day but unfortunately not all of that can be used by our bodies.
Home Remedies For Increasing Testosterone Level
By the age of 30, a man’s testosterone levels begin to decline which continues as one ages. The production of this hormone depends on the presence of certain nutrients. Incorporating the following foods should help increase and sustain testosterone levels in the long run:
Pomegranate has a high level of anti-oxidants and vitamins A, C, E and Iron.
Research has proven that one glass of pomegranate juice a day will increase testosterone levels and libido by 16%-30%.
A controlled human study among volunteers, pomegranate juice increased testosterone levels by a neat 24%.
This in-vitro study also proved that pomegranates are anti-estrogenic because they inhibit aromatase enzyme, which converts testosterone to estrogen.
- Coconut/Coconut Oil
Saturated fats are considered the best type of fats for an increase in testosterone production. Consuming coconut oil is therefore a good way to boost testosterone levels. Coconut oil also prevents oxidative stress in testicles, thereby preventing oxidative damage to testosterone levels.
3. Olive Oil
It is now a tried, tested and concluded by health “gurus” that olive oil is healthy. It is true, especially for your testosterone. Olive oil contains testosterone boosting oleuropein. Tests conducted on rats showed that this compound raised the testosterone levels by a staggering 250%. Another animal study states that olive oil helps testicular leydig cells to convert cholesterol into testosterone.
A study which was conducted in 2014 on rats found out that rats fed with bacteria called Lactobacillus Reuteri experienced notably bigger testicles than the ones who did not receive it.
This bacterium is found in fermented and organic foods that contain naturally occurring probiotics and bacteria. You can gorge in on your favorite cheeses, yogurts, and even lassis. The theory here is that increased intake of gut bacteria and probiotics could affect the hypothalamus and in turn testosterone production.
5. Whey Protein
Whey protein is found in good quality wheat or ricotta cheese, which may help reduce your body’s production of cortisol thereby increasing the effect of naturally produced testosterone.
Any other food rich in Vitamin D is a good choice like tuna, low-fat milk, egg yolks and fortified cereals.
A research in Finland showed that 15 grams of whey given to participants increased their testosterone upto 25%. A meat-free diet may lower your testosterone levels but too much animal protein is also dangerous in many ways.
There are a lot many tablets, pills, skin patches, gels and injections out there that claim to boost the testosterone levels but you should remember they all come with serious side-effects we well.
Secondly, these pharmaceutical supplements only address a single hormone without addressing the balanced needs of the individual to maintain optimal health. Naturally produced hormones by your body help maintain this ideal balance without any side effects. Adopt the healthy way by accommodating the above foods in your diet today! If these remedies do not help, consult a doctor without delay.