Testosterone is found in both genders but is much more active and prevalent in males than females. The hormone is found in minimal quantities in females but this is fine since it does not play a crucial role among them. In males, the hormone is important for vitality, stamina, prostate health, fertility and boosting sexual libido. The level of testosterone in the body is not constant and in fact, it decreases with age.
Low testosterone levels can lead to complications such as erectile dysfunction, metabolic syndrome, diabetes and has been linked to increased risk of prostate cancer. To keep these complications at bay, it is important that you maintain your testosterone production especially as you age.
It is therefore important to boost levels of the hormone in the body by safe and predictable means. You can boost production of testosterone naturally through your diet. Below are five diet changes that can promote production of testosterone:
1) Increase zinc intake in your diet
Research has tied intake of zinc to increased testosterone production. Zinc decreases the conversion of testosterone into the female hormone estradiol (estrogen). To boost testosterone levels in the body, include foods rich in zinc in your daily diet. Examples of these foods include milk, nuts, oysters, salmon, liver, poultry, cottage cheese and beef.
2) Eat healthy fats
Unsaturated fats are important for the body as they regulate the production of hormones. The fats also have a place in boosting testosterone production. To naturally boost testosterone levels, take foods rich in Essential Fatty acids such as avocado, olives, salmon, tuna and peanuts.
3) Increase intake of cruciferous vegetables
Cruciferous vegetables are those that are rich in vitamin C and fiber. Vitamin C boosts the production of testosterone in the body. Cruciferous vegetables include radish, broccoli, Brussels, cabbage, cauliflower and sprouts. To get the most out of these vegetables, make sure that they are fresh and the method used to prepare them does not destroy the nutrients.
4) Cut sugar intake
Taking too much sugar leads to high insulin levels, which in turn inhibits the production of testosterone. Reduce your sugar intake or eliminate it completely from the diet to boost testosterone production. You can also use alternative sweeteners in place of sugar
5) Other healthy habits
Together with the dietary changes, you can adopt other healthy habits to promote the generation of testosterone. Below are some health habits to adopt:
Reduce alcohol intake –Alcohol inhibits the liver’s ability to breakdown estrogen and increases conversion of testosterone to estradiol. When estrogen levels increase, the production of testosterone is hampered. Alcohol also decreases zinc levels in the body. Zinc is a vital nutrient in testosterone production and thus it reduction in the body leads to low production of testosterone.
Shed excess weight – Excess body weight is linked to higher estrogen levels, which by extension means suppressed testosterone production. Shedding excess weight lowers the estrogen levels, leaving room for the production of testosterone.
Stress management –Stress destabilizes body functions including testosterone production. You can promote testosterone production by managing stress better.
Sufficient sleep –Sleep is essential for the body to function optimally. Hormonal functions are enhanced when the body is not tired. Sleep is also good for general health and wellbeing.
You can immensely benefit from the above dietary changes and the outlined lifestyle changes. While making the changes illustrated above it is important to testosterone production, you should make a point of eating a balanced diet. This will ensure your body gets all the essential nutrients required for various functions. These are ways to naturally boost your testosterone levels even without TRT.