When a man begins to experience symptoms including loss of sex drive, depressed moods, lack of concentration, memory loss, and erectile dysfunction; low testosterone levels are generally to blame and it is suggested that your testosterone levels be tested as soon as possible to determine the direct causes of your symptoms.
If you have been tested by your local physician and been diagnosed with low testosterone levels, your doctor may prescribe a solution from a wide range of synthetic and biometrical testosterone products available with that hope to boost your testosterone levels.
There are however some excellent strategies which have been found to naturally increase a person’s testosterone levels without the use of any drugs and their side effects.
1. Weight Loss
If you’ve got a few pounds to spare you might want to consider losing a couple of those excess pounds to increase your testosterone levels. Research has shown a distinctive relationship with overweight men and low testosterone levels. Taking strict measures to limit your sugar intake normally found in sodas, excessive fruit juice and so called healthy sweeteners from your daily diet is one such way in lowering your body weight and increasing your testosterone levels as it has been proven that sugar, and particularly fructose is the leading cause in the obesity epidemic facing millions of people today.
2. High Intensity Fitness Program
Embarking on a High Intensity short fitness program has been found to boost testosterone levels within a person. Such an exercise program should not be confused with an aerobic or prolonged moderate exercise program which has been found to offer little or no positive results. Rather the exercise program should be designed to last for a maximum of 20 minutes on a daily basis consisting of a 3 minute warm up followed by 30 seconds of a hard and fast workout then recovering at a slow moderate pace for the next 90 seconds and repeating the routine for at least 7 times. Any type of equipment can be used for the 30 second workout including a treadmill, elliptical machine or related exercise machine.
It has also been observed that an intense fasting program increases the expression of the satiety hormones which include leptin, insulin, colecystokinin and adiponectin which are responsible for promoting healthy testosterone actions, increasing libido and boosting testosterone levels.
4. Increase Your Zinc Intake
Increasing your Zinc intake in your daily diet for as little as just six weeks can play a vital role in the natural boost of your testosterone level. Scientific research has discovered that limiting the consumption of Zinc significantly decreases the body’s testosterone levels while using Zinc supplements on a daily basis increases the testosterone levels. It has been concluded that over 45 percent of adults aged 60 and over are deficient in Zinc regardless of the implementation of dietary supplements. The best source for obtaining Zinc has been found throughout the consumption of protein rich foods, such as fish, meats, raw cheese, milk and beans. Vegetarians however my have it slightly difficult in incorporating natural Zinc within their diets and may have to rely on using a Zinc supplement. In addition it should be observed that taking too much of a Zinc supplement has specific undesirable side effects by restricting the body’s natural ability to absorb other minerals such as copper, resulting in causing a person to suffer from nausea attacks.
5. Vitamin D
Vitamin D which is a steroid hormone responsible for the development of the sperm cell’s nucleus maintaining sperm count and quality has also been found to play an integral role in testosterone development within a year of taking the supplements. Exposure large portions of your skin to the direct sunlight just until your skin color begins to turn pink has been found to be the best option in obtaining Vitamin D. However for people who may be skeptical of this methodology, there are viable solutions available through the use of tanning salons designed to achieve the exposure without the direct contact of the Sun’s potentially harmful rays and EMF fields.
6. Strength Training
Intense Strength Training is a great way to increase your testosterone levels by increasing the weight values and lowering the amount of repetitions while focussing on exercises such as dead lifts or squats designed to stimulate as many muscles as possible. By going slower, thus turbo charging your weight training will transform your exercise routine into a high intensity exercise allowing your muscles to access variety of cross bridges between protein filaments responsible for muscle movement.
7. Stress Free Environment
When a person is under a lot of stress, the human body releases extraordinary levels of the cortisol hormone, otherwise called the stress hormone. The role of this cortisol hormone is to block the production of testosterone resulting in the significant decrease in the testosterone levels within the body.
Resorting to stress relief techniques such as including acupuncture, yoga and even the simple power of laughter have proven to be effective tools in allowing the removal of the cortisol hormone thus increasing one’s testosterone levels. When you sum it up, it’s really not that much of a difficult task in improving your testosterone levels naturally, considering all you have to do is to incorporate and maintain a healthy diet.
8. Eat Healthy Fats
Eating healthy fats such as polyunsaturated fats typically found in nuts and avocados are essential building blocks in the boosting of testosterone levels as researchers have found that a diet lacking in energy derived from healthy fats found in animal and vegetable sources including meats, dairy products and certain kinds of oils will lead to a decrease in testosterone levels.