Friday, 13 July 2018

Care2 Healthy Living/Michelle Schoffro Cook: 11 Ways to Naturally Boost Your Testosterone Levels

Care2 Healthy Living | 11 Ways to Naturally Increase Your Testosterone Levels
11 Ways to Naturally Increase Your Testosterone Levels
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    By: Michelle Schoffro Cook
    July 12, 2018

    About Michelle
    Follow Michelle at @mschoffrocook

If you’re suffering from low energy, low libido, little motivation, poor memory, depression or infertility, you may want to consider giving your testosterone levels a boost. There are many natural ways to do so. Some of my preferred methods include:
Exercise on a Daily Basis

One of the best ways to boost your testosterone levels involves becoming active. Regular daily exercise, including weight training, can have a significant effect on hormone levels. In a study published in the European Journal of Applied Physiology, researchers found that those who exercised regularly had higher testosterone production than those who were sedentary. Research published in the Journal of Clinical Biochemistry and Nutrition found that exercise was even more effective than dieting at boosting testosterone levels among obese men. Considering that losing excess weight is also an effective method to boost testosterone levels, this study demonstrates just how effective exercise can be.

11 Ways to Naturally Increase Your Testosterone Levels
Diet

Both dieting and overeating can interfere with testosterone production. Eating heavy, fried foods or hormone-laden non-organic dairy and meat can seriously interfere with your hormone levels. Your body needs adequate amounts of good quality complex carbohydrates, essential fatty acids and protein to manufacture testosterone. These foods are best found in a whole foods diet with nuts, whole grains, legumes, seeds, fruits and vegetables.
Vitamins A and C

Chronic stress can result in a reduction in testosterone levels. According to research in the Journal of Ayub Medical College, scientists found that supplementation with ascorbic acid (vitamin C) and alpha tocopherol (vitamin E) prevented the testosterone-reduction effects of stress, thereby enabling the body to keep its testosterone levels higher. Typical doses for these nutrients include: vitamin C 500 milligrams and 400 IU vitamin E in mixed tocopherol form.
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Sleep

Research shows that even one week of sleep deprivation can cause a reduction of testosterone levels. Published in the Journal of the American Medical Association (JAMA), research showed that men who had 5 hours of sleep or less per night for one week had 15 percent lower testosterone levels. By restoring sleep levels to 7 or 8 hours nightly you can offset this drop.
Stress Management

Whether you’re into yoga, meditation, tai chi, journaling, walking, running, cycling or some other form of stress reduction, finding ways to lower stress can help maintain or increase testosterone levels.
Vitamin D

In a year-long study published in the journal Hormone and Metabolic Research, researchers found that supplementing with 3332 of vitamin D boosted testosterone levels by 25 percent compared with no change in the placebo group. While moderate sun exposure helps boost vitamin D, it isn’t usually enough to reach these levels. To boost your vitamin D levels you can supplement with vitamin D3, which is the natural version of this nutrient, unless you’re vegan then choose vitamin D2. The study dose is fairly high so be sure to consult your holistically-minded physician first.
Zinc

Zinc is a critical mineral to hormone production so it’s no surprise that research shows it boosts testosterone levels in those who are deficient in the nutrient. In a study published in Renal Failure, researchers found low levels of both zinc and testosterone among dialysis patients. When peoples’ diets were supplemented with zinc, testosterone levels increased. A typical dose of zinc is 10 milligrams.
B Complex Vitamins to Boost Fertility

Infertility can be one of the problems linked to low testosterone levels. In a study published in Fertility and Sterility, researchers found that combining zinc and B vitamins boosted fertility, presumably by raising testosterone levels. Add a 50 or 100 milligram vitamin B-complex supplement to your daily diet. Note that some of these nutrients will be measured in micrograms instead.
Ginger

Research shows that regular ingestion or supplementation with gingerroot can boost testosterone levels. You can add fresh ginger to your soups, stews, curries and many other dishes. Of course, you can also supplement with ginger herbal capsules to increase the amount of ginger you get. Follow package directions for the product you select.
Ashwagandha

Also known as Withania somnifera, research shows that this Indian herb can naturally increase testosterone. Published in the International Journal of Fertility and Sterility found that daily doses of the herb boosted testosterone levels. Follow package directions for the product you select.
Other Herbs

Other herbs like horny goat weed (Mucuna puriens) and Tribulus terrestris have been found in some people to help boost testosterone levels. Follow package directions for the product you select.

Consult your physician before adding herbs or supplements to your daily regime.
Related Stories:

    8 Ways to Naturally Boost Your Progesterone Levels
    Dining Out May Be Wrecking Your Hormones
    16 Natural Ways to Help Depression



Dr. Michelle Schoffro Cook, PhD, DNM is the publisher of the free e-newsletter World’s Healthiest News, the Cultured Cook, co-founder of BestPlaceinCanada, and an international best-selling and 20-time published book author whose works include: Be Your Own Herbalist: Essential Herbs for Health, Beauty, & Cooking.


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12 comments
Janet B
Janet Babout an hour ago

Thanks
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Janis K
Janis K2 hours ago

Thanks for sharing.
SEND
Renata B
Renata B2 hours ago

It seems to me that in this world there is already too much testosterone.
SEND
RICKY SLOAN
RICKY S2 hours ago

WOW
SEND
Cindy S
Cindy S4 hours ago

great tips
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Sherry K
Sherry Kohn5 hours ago

Many thanks to you !
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Danuta W
Danuta W6 hours ago

Thanks for posting .
SEND
Roxana Saez
Roxana Saez12 hours ago

TYFS
SEND
Peggy B
Peggy B13 hours ago

TYFS
SEND
Sue H
Sue H14 hours ago

Helpful information, thanks.
SEND
view all 12 comments
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