Testosterone, which is also known as dihydrotestosterone, is a key male sex hormone, which plays an important role in reproductive function, muscle development, and bone strength.
In males, testosterone production naturally declines after age 25, although this process can be stimulated through a healthy diet, regular exercise, and stress management.
Some medical treatments may increase low testosterone levels in older men, but a healthy individual can also promote the body to make more of this hormone by making some simple changes to his diet and lifestyle.
Testosterone and cortisol are both released during times of stress, so it makes sense that the two should work together. A diet rich in protein and avoiding foods that contain large amounts of fat and sugar can have a positive impact on testosterone and cortisol levels.
Exercise regularly, and get the heart rate up by doing high-intensity exercises for about half an hour at least three times a week. The addition of 30 minutes of cardiovascular exercise to your daily regimen can boost your energy levels and help you burn off excess cortisol.
While testosterone and cortisol work in tandem to support healthy sexual functions and optimal muscle development, both must be balanced with the proper amount of zinc.
Because zinc plays multiple roles in the body, including acting as an antioxidant, improving immune function, and regulating body temperature, eating a diet that is rich in zinc can help to regulate testosterone and cortisol levels.
Men who consume less zinc or who don’t get enough zinc through their diet may find their testosterone and cortisol levels may be too high, and maybe a factor in high blood pressure, a risk for prostate cancer, and poor heart health.
Vegetables, legumes, fruits, and whole grains are all excellent sources of zinc. Some of these foods, like soy nuts and leafy green veggies, are also high in phytochemicals, which can help to naturally balance testosterone and cortisol levels.
However, studies have shown that eating foods that are high in phytochemicals can increase blood pressure and reduce good cholesterol (cholesterol that the body needs for healthy cell functioning). For this reason, it is best to avoid highly processed and packaged foods to keep your overall health in check.
There are certain foods that you should be adding to your diet if you’re concerned about low testosterone. Foods that are high in phytochemicals, including garlic and onions, are excellent for increasing testosterone levels.
Other foods that may help include oysters, nuts, seeds, and whole grains. You may want to take a vitamin supplement, but herbs and supplements are also considered very healthy. In fact, herbs are one of the most important natural compounds for maintaining health.
A good way to keep your testosterone levels normal and in good shape is to eat a diet rich in foods that are high in antioxidants. The list of foods containing antioxidants is surprisingly long, including broccoli, berries, red grapes, sweet potatoes, garlic, and many other fruits and vegetables.
Eating lots of these antioxidant-rich foods can not only help you to maintain good health, but they can also help your skin to look younger and healthier. However, there are a few foods that are especially powerful. Foods that are high in alpha-lipoic acid include olive oil, soy, and other legumes, red wine, berries, and chocolate.
Resistance training is one of the best ways to increase testosterone naturally. In as little as 20 minutes per day of resistance training, you can dramatically increase your muscle growth, your strength, your size, and your sexual drive!
Resistance training is especially good for people who are trying to get in shape or lose weight. Resistance training is also great for boosting your energy levels and building your immune system. It’s good for virtually everybody, young or old, man or woman.
Other supplements that are specifically designed to help boost testosterone include herbals such as tongkat Ali, catuaba bark, ashwagandha, tribulus terrestris, saw palmetto, muira puama, and yohimbe bark.
You can find testosterone enhancing herbs in most health food stores or online. If you don’t want to make your own testosterone supplements, you can take supplements that contain ingredients that help to produce natural testosterone by eating foods that are rich in the hormone.
Some of the most common ingredients in these types of foods include zinc, amino acids, vitamin E, pumpkin seed, ginseng, and l-carnitine. These foods can help to make your body more efficient at converting testosterone into the hormones that your body really needs.
When you find the right diet to boost your testosterone naturally, you will find that you are much happier and your workouts will give you unbelievable results.