Why is Testosterone Important?
Testosterone is a hormone produced in the body controlled by the pituitary gland and hypothalamus. It helps stimulate and maintain:
- Reproductive tissues
- Sperm production
- Sexual function
- Increase muscle mass
- Strengthen and maintaining bone strength
Low levels of testosterone can affect changes in:
- Muscle mass
- Strength
- Fat distribution
- Mood and energy levels
There are different ways to treat low levels. Prescription drugs can help increase your levels, but many men are taking testosterone without evidence of deficiency. The numbers of prescriptions have tripled over the past decade showing men may be abusing the hormone. With any hormone replacement there are going to be side effects, but if you aren’t deficient these side effects may be even more damaging for your health. Here are a few adverse side effects from taking supplements:
- Thickening of the Blood (Blood Clots)
- Acne, Reduced Sperm Count
- Increased Risk of Heart Disease
- Increased Risk of Prostate Cancer
- Male Infertility
- Liver Problems
- Male Breast Growth
- Increased Male Pattern Baldness
- Worsening of Urinary Symptoms
Here are nine natural ways to increase your body’s production of testosterone, without the harsh side effects of prescription hormone replacement.
- Lose Weight:
- Overweight men are more likely to have low testosterone levels to begin with.
- Why is Testosterone important.
- High Intensity Training Combined with Intermittent Fasting:
- Short intense exercise has a proven positive effect on increasing levels and preventing its decline.
- That’s unlike aerobics or prolonged moderate exercises which have shown to have negative or no effect on testosterone levels.
- Intermittent fasting boosts levels by increasing the expression of satiety hormones including insulin, leptin, adiponectin, and more.
- Add Zinc to Your Diet:
- The mineral zinc is important for testosterone production, and supplementing your diet for as little as six weeks has been shown to cause a marked improvement in testosterone among men with low levels.
- Likewise, research has shown that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it — and even protects men from exercised-induced reductions in testosterone levels.
- Strength Training:
- Strength training is also known to boost testosterone levels, provided you are doing so intensely.
- When strength training to boost your levels, you’ll want to increase the weight and lower your number of reps.
- You can “turbo-charge” your weight training by going slower. By slowing down your movement, you’re actually turning it into a high-intensity exercise.
- Get more Vitamin D:
- Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count.
- Vitamin D also increases levels, which may boost libido.
- Reduce Stress:
- When you’re under a lot of stress, your body releases high levels of the stress hormone cortisol.
- This hormone actually blocks the effects of testosterone, presumably because, from a biological standpoint, testosterone-associated behaviors (mating, competing, and aggression) may have lowered your chances of survival in an emergency.
- Limit or Eliminate Refined Sugars:
- Your levels decrease after you eat sugar, which is likely because the sugar leads to a high insulin level, another factor leading to low testosterone.
- Eat Healthy Fats:
- By healthy, this means not only mono- and polyunsaturated fats, like that found in avocadoes and nuts, but also saturated, as these are essential for building testosterone.
- Research shows that a diet with less than 40 percent of energy as fat (and that mainly from animal sources, i.e. saturated) lead to a decrease in testosterone levels.
- Increase Intake of Branch Chain Amino Acids (BCAA’s):
- Research suggests that BCAAs result in higher testosterone levels, particularly when taken in conjunction with resistance training.
- While BCAAs are available in supplement form, you’ll find the highest concentrations of BCAAs like leucine in dairy products — especially quality cheeses and whey protein.
For more information contact us at Reed Chiropractic.
