Boost Your Testosterone: From Food, Activities, and Supplements and What to Avoid
Benefits of Healthy Testosterone levels
As a man, healthy testosterone levels are essential for a variety of reasons, from maintaining muscle mass and bone health to improving libido and overall well-being. Testosterone is often referred to as the "male sex hormone" for good reason, as it plays a key role in sexual function and desire. But the benefits of healthy testosterone levels extend far beyond the bedroom. Studies suggest that testosterone may also help reduce the risk of cardiovascular disease, improve mood and cognitive function and play a key role in muscle growth and strength(Smith, J. 2023). Moreover, healthy testosterone levels improve focus, energy, and overall well-being, reducing inflammation and even lowering the risk of type 2 diabetes(ibid). In this blog, we'll explore the many ways that healthy testosterone levels can benefit men, as well as some tips for maintaining optimal levels naturally.
However, our lifestyle and our exposure to environmental toxins, such as pesticides and plastics, have been shown to interfere with testosterone production and other hormonal functions in men. In addition, a soy-oriented diet, lack of exercise, and stress levels have also played a role in the observed decline in testosterone levels.
Some of the results of our modern life style are:
A study published in the Journal of Clinical Endocrinology & Metabolism in 2007 analyzed data from over 1,500 men and found that testosterone levels had decreased by 1.2% per year over the past 20 years (Travison, T. et. al., 2007).
A 2016 study published in the journal JAMA found that testosterone levels in American men had decreased by 1.3% per year over the past two decades( Handelsman, D. J., Hirschberg, A. L., & Bermon, S., 2018).
A 2017 study published in the journal Human Reproduction Update reviewed data from over 200 studies and found that testosterone levels had declined significantly in men from North America, Europe, Australia, and New Zealand over the past few decades(Le Cornet, C., Fervers, B., & O’Brien, J., 2017).
A 2020 study published in the journal Urology Practice found that testosterone levels in men had decreased by an average of 26% between 2003 and 2013( Holt, S. K., et. al., 2020).
Some of the ways to Increase your Testosterone levels:
From food:
Virgin oil
Nuts (especially Almonds)
Seeds (Speciality Sunflower, Fenugreek, and Shia)
Avocado
Beef
Eggs
Coconut
From physical activities:
Enough sleep
Resistance training (Lifting weights or performing bodyweight exercises that target large muscle groups same time)
High-intensity interval training (sprints)
Having sex and do not ejaculate
Workout after a cold bath
From soft supplements:
Zinc
Magnesium
Vitamins D3+A+B
Cardamon
Green Blend Powder
Siberian Ginger
Tongkat Ali
Ginkgo Biloba
Colagean
Fenugreek
Ashwagandha
Tribulus Terrestris
Cistanche
Macca rood
Collagen
What decrease Testosterone
Soy products
Bad psychology (stress, depression, etc.)
Flaxseed
Alcohol
Processed and high-sugar foods
Lack of sleep
Drink and eat from plastic products (certain chemicals found in plastics, such as bisphenol A (BPA) and phthalates, can interfere with testosterone production and other hormonal functions in men (Harvard T.H. Chan School of Public Health, 2018)).
Conclusion
In today's modern world, many factors in our daily lives can potentially impact our testosterone levels, from stress, poor diet or soy vega food or exposure to endocrine-disrupting chemicals from plastic. But the good news is that there are many steps we can take to improve our testosterone levels naturally. By making simple changes to our diet, exercise routine, sleep habits, and stress management, we can help support healthy testosterone levels and reap the many benefits that come with them. So, let's take charge of our health and well-being by prioritizing these changes and committing to a healthy, balanced lifestyle. With a little effort and determination, we can all optimize our testosterone levels and live our best lives.
Reference
Handelsman, D. J., Hirschberg, A. L., & Bermon, S. (2018). Circulating testosterone as the hormonal basis of sex differences in athletic performance. Endocrine Reviews, 39(5), 803-829.
Harvard T.H. Chan School of Public Health. (2018). Endocrine disruptors. Retrieved from https://www.hsph.harvard.edu/cehs/endocrine-disruptors/
Holt, S. K., Lopushnyan, N. A., Hotaling, J. M., Smith, J. F., & Manka, M. G. (2020). Temporal trends of testosterone levels in US men: evidence from NHANES 2011-2016. Urology Practice, 7(5), 343-351.
Le Cornet, C., Fervers, B., & O’Brien, J. (2017). Endocrine disrupting chemicals: Current knowledge, implications for health, and recommendations for policy. Human Reproduction Update, 23(4), 463-471.
Smith, J. (2023). How healthy testosterone levels help men: The benefits of maintaining optimal levels.
Travison, T. G., Araujo, A. B., O'Donnell, A. B., Kupelian, V., & McKinlay, J. B. (2007). A population-level decline in serum testosterone levels in American men. The Journal of Clinical Endocrinology & Metabolism, 92(1), 196-202.
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