Increase Testosterone Levels Through Diet
A man’s health cannot be 100% without his testosterone functioning properly. Your testosterone is released by your testicles and it is this hormone that transforms you into a “macho man” by sustaining your muscle mass, your bone density and even your sex drive.
It is widely believed that your testosterone is at its uppermost when you are a teenager and young adult but reduces subsequently as you grow older.
If your body lacks sufficient amounts of testosterone, then you are experiencing a condition referred to as hypogonadism.
This condition which is also known as “low T”can be caused by your body’s primary stress hormone called cortisol. It is this cortisol that significantly inhibits the production and release of testosterone by your testicles.
Chronic or prolonged stress is dangerous to your testosterone levels. Your testicles generate a protective enzyme simply known as 11ßHSD-1; it is the job of this enzyme to provide some form of protection for your testosterone molecules particularly from the dangers of cortisol.
However, when your cortisol levels are significantly increased due to prolonged or chronic stress they tend to overwhelm the 11ßHSD-1 leaving your testosterone molecules at their mercy.
In other words – they are in big trouble!
So it goes without saying that if you want your testosterone to work properly then you have to manage your cortisol levels and you can do that by eating right.
Eating the right food will go a long way in reducing your cortisol levels and below are 10 super foods you can try out today to achieve that. These foods are rich in omega-3 fatty acids which help to curb oxidative stress and also reduce inflammation in your body. These foods are considered safe natural testosterone boosters and you should eat w/o fear!
Well I don’t mean your testicles, but shelled nuts such as pecans, hazelnuts and almonds. These nuts are rich in healthy fats that your body needs and they will help stimulate your testosterone levels.
The nuts highlighted are rich in calories and if you intend building your muscles then you might want to include them in your dietary plan.
Salmons taste delicious but did you know that they are also very useful to your body?
This fish is rich in solid food dietary proteins which slowly provide your muscles with amino-acids thereby avoiding the development of catabolia and the subsequent cortisol reaction. It is also enriched with omega-3 fatty acids which as mentioned earlier can help reduce oxidative stress and inflammation in your body.
It is important to note however that you should eat wild salmon and not the commercially bred ones as the latter are greatly estrogenic because they are fed with soy pellets.
Garlic has anti-inflammatory properties and it will raise your testosterone as well as nitric oxide levels.
By reducing your body’s inflammation and oxidative stress garlic will lower its cortisol levels as well and ensure that your testosterone functions adequately.
Research into the benefits of black tea in reducing cortisol levels have been carried out. A case in point is a study conducted by Andrew Steptoe from the University College London.
The case study: In his study he had some individuals who had experienced some stressful event grouped into two. The first group was placed on an average of four cups of black tea daily and for about six weeks, while the second group was not given any black tea.
The result: It was discovered that those individuals in the first group who had drank four cups of black tea for six weeks had lower cortisol levels.
On the other hand the individuals in the second group who had not drunk any black tea had significantly high cortisol levels.
It was believed that theanine a compound predominant in black tea could be responsible for the reduction in cortisol levels.
Even though black tea has caffeine which is also known to raise cortisol levels, it was believed that the theanine in the tea is strong enough to subdue the effects of the caffeine and make it ineffective.
It is advisable however for you to buy decaffeinated black tea as this type of tea has little or no caffeine while still offering the theanine which will lower your cortisol levels.
Berries are rich in antioxidants,antochyanins and vitamin C which are known to reduce oxidative stress and lower cortisol levels thereby ensuring that your testosterone molecules are not destroyed and they can function properly in your body.
Acai berries are very beneficial to your health you can try some today.
Pure virgin olive oil has excellent anti-inflammatory properties. It comprises of a compound known as oleuropein, this compound helps to lower cortisol levels and is what gives olive oil its natural unique taste.
Olive oil is a rich source of dietary fats which is beneficial to you as a man as it will readily change cholesterol into testosterone. It is also cardio-protective and it lowers your risk of developing a cardiovascular condition.
For you chocolate lovers this is great news, you don’t have to stop eating your favourite dark chocolate as it can be extremely beneficial to you.
It is well known that dark chocolate has flavonols and polyphenols which are antioxidants. It is these antioxidants that help to reduce oxidative stress and thereby bring down your body’s cortisol levels significantly.
So does that mean you can buy just about any dark chocolate in the market?
Well simply put – NO!
Those dark chocolates in your local supermarket are usually made in very hot temperatures which destroy the antioxidant compounds and render the dark chocolate relatively ineffective against oxidative stress and consequently it will not lower your cortisol levels. It is advisable to go for raw chocolate which still has all its antioxidants intact.
This tea has been used in ancient times for its ability to stimulate relaxation and sleep in a person.
Chamomile tea is highly nutritious and actually contains the antioxidant – flavonol. It also has coumarinand essential oils as well as many other compounds that boost relaxation and your quality of sleep.
When you get good sleep your cortisol levels are reduced. Chamomile tea is also believed to inhibit adrenocorticotropic hormone which is secreted by your adrenal glands and which usually precedes the release of the stress hormone – cortisol.
Oats are grains that are rich in steroidal saponins which help to boost your testosterone.
They are also enriched in serotonin boosting compounds. Serotonin is a hormone in the brain responsible for making you “feel good” and also to relax.
Oats will increase this hormone in the brain which in turn will help to combat oxidative stress and lower cortisol levels in your body.
Yep! If you are looking for a natural aphrodisiac then look no further than oysters.
Oysters are a very rich source of bio-active zinc which is widely acknowledged for its ability to stimulate testosterone levels, but that is not all the zinc does, it also helps to lower cortisol levels as well.
This truly makes oysters a meal made just for the real man!
As you adjust your diet you can look out for these signs to judge whether your testosterone is going up, try out out at home testosterone testing tips or actually go and get it tested by a pro.