How
to naturally enhance testosterone
Dietary
tips to improve male hormone secretion & production
What
is testosterone?
Testosterone is the basic male or sex hormone in men
produced by the testes that performs and maintains various body functions e.g.
muscle mass and strength. It encourages the development of male sexual
characteristics (penis growth, muscle development and Masculine features), fat
distribution; bone mass, sperm production, sex drive, and potency. For these
characteristic functions, testosterone is also known as "Male
Hormone". Testosterone is also the most potent of the naturally occurring
androgens. The androgens in general also cause the development of male sex
characteristics, such as a deep voice and a beard; they also strengthen muscle
tone and bone mass.
Production
and release of testosterone
Testosterone is produced by the testes from the onset of
puberty throughout adulthood under the influence of Adrenocorticotropic Hormone
(ACTH). Sex hormones are manufactured from cholesterol which is converted to
Pregnenolone by the ACTH. High levels of ACTH therefore stimulate greater
manufacture of testosterone from cholesterol. Testosterone is indeed produced
in large quantities in the testes, and androgens (the parent hormones that give
rise to testosterone) are actually produced by two small glands next to the
kidneys, the adrenals, in both men and women.
Testosterone is produced in both men and women however
adult males produce significantly more than females. On an average, men have 10
times greater level of testosterone than women as the adult male body
manufactures 2.5 - 11 mg per day while females only produce 0.25 mg through
ovaries. This discrepancy causes many of the biological differences between the
sexes including the penis growth and enlargement.
Significance
of testosterone
Testosterone is so important because it plays many
crucial roles in our bodies throughout our lives and even before we're born.
For example, testosterone helps to determine the gender of the fetus in the
womb. Testosterone leads to the development of the male genitals (the penis and
testicles) in the womb and at puberty helps all of the male characteristics to
develop - like deeper voice, increased muscle mass, body and facial hair etc.
Testosterone also continues to be important during all stages of a man's life.
In fact testosterone could be thought of as being central to a man's mind, body
and sexual function.
Can
you enhance your testosterone levels naturally?
As mentioned earlier, testosterone levels can have a
direct impact on your health, especially your sexual health (including that of
the penis) and the quality of your life. Testosterone increases will enhance
your sex drive and muscle size. Here are some nutritional and dietary recommendations
to raise your testosterone levels:
Lose
fat:
If you are too fat, then your testosterone level will be naturally low. Therefore,
shed those extra pounds.
Have more sex: Sex triggers your
body to produce more testosterone. When you get aroused you are signaling your
sex organs to perform so they start taking action to follow that order. This is
great news. Inform your partner/s to step up the action. The hotter that
better.
Gain more muscle: Bodybuilders use
compound exercises, exercises that use more than one muscle group, to
accelerate muscle building. Free weights and squats increase this
process.
Proper rest: Increasing your workout will fatigue you so you need to
counter that with adequate sleep and power naps.
Monounsaturated fat: Research has
found that men who ate diets rich in monounsaturated fat, the kind found in peanuts,
avocados, fish and healthy oils like flax seed, olive and canola are a great
way to naturally boost testosterone levels. Try not to eat too much fat but
remember that the fat in any kind of nuts will push up your testosterone
level.
Alcohol addiction: Research
indicates that excessiveness of the alcohol use lowers testosterone levels.
5-6
smaller meals per day: The best way to fuel your body
throughout the day is not the normal “3 Squares” but smaller meals with a good
balance of low fat protein and complex carbs.
Specific
foods to naturally increase testosterone levels
Cruciferous
vegetables: Increase your dietary intake of cruciferous
vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel
sprouts have all been shown to dramatically reduce estrogen levels, thereby
raising testosterone.
Oysters: Because
of their high zinc levels, foods known to raise testosterone levels often are
called aphrodisiacs. Oysters are one such food. The high zinc levels in foods
like oysters help increase both testosterone and sperm production.
Avocados:
Avocados are high in both vitamin B6 and folic acid. Vitamin B6 will increase
male hormone production while folic acid is key in sustaining a high metabolic
rate.
Eggs: Eggs are high in both vitamin
B5 and B6. The presence of these vitamins helps balance both stress and hormone
levels in the body. The helps ensure testosterone stays at a constant level.
Red meats and poultry: Red meats and
poultry are rich in zinc, a strong testosterone promoter. Red meats like beef,
mutton, and lamb along with chicken, goose and turkey provide the needed zinc
and saturated fats that have been found to raise testosterone levels.
What if testosterone levels are high?
High levels of testosterone appear to promote good health
(especially sexual health) in men. In addition, when the testosterone levels
are high, a person is able to live his life to the fullest since he has a lot
of energy. Men with high levels of testosterone are able to enjoy sex even
more. If you are a bodybuilder with high levels of testosterone, your body will
be able to achieve fast mass gain by just eating the right food and a proper
training. These hormones are able to put you on a better state of mind.
