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Want to increase testosterone? Here are our top 8 tips.
Have you been feeling a little less energetic lately? Have you noticed a decrease in your sex drive, or are you struggling with weight gain and reduced fertility? Perhaps you're also feeling a bit down or moody, and your self-esteem has taken a hit. Don't worry, you're not alone. With the hustle and bustle of modern life, it can sometimes be difficult to maintain your vitality. But fear not, we're here to show you how to naturally increase your testosterone and regain your vitality.
Testosterone in brief
Before we delve deeper into ways to naturally increase your testosterone, let's first take a look at what testosterone actually is. This hormone, also known as the "vitality hormone," plays a vital role in regulating our energy, mood, sexual function, and even our weight.
Testosterone is essential for:
- That spice in your love life and libido
- Energy, vitality and physical performance
- Muscle growth and strength
- Maintaining a healthy weight
- Regulation of mood and emotional well-being
- Fertility support
Low testosterone levels
Did you know that men around 40 often have vague complaints due to low testosterone?
During puberty, testosterone production increases dramatically, leading to the development of male characteristics and the emergence of adulthood. However, around age 30, testosterone begins to decline slowly but surely, and this process continues gradually as we age.
A thorough American study shows that approximately 40% of men over 45 suffer from low testosterone levels. We're seeing men with symptoms at increasingly younger ages. A deficiency can lead to a range of challenges.
So, it is crucial to be aware of the signs of low testosterone and take action to address them.
Symptoms of low testosterone
Low testosterone can manifest in various ways, and it's important to recognize the signs and symptoms. You might recognize yourself in one or more of these symptoms:
Symptoms of low testosterone:
- Decreased desire for sex and a decreased libido.
- Lack of physical energy and fatigue.
- Increase in body weight, especially around the abdominal area.
- Decreased muscle strength and muscle mass.
- Increased fat accumulation and decreased muscle definition.
- Erectile dysfunction and difficulty maintaining an erection.
- Reduced fertility and possible infertility.
- Feelings of depression, despondency and moodiness.
- Hair loss and reduction of beard and body hair growth.
- General listlessness and difficulty concentrating.
The amount of testosterone in the blood varies, but is usually between 270 and 1000 nanograms per deciliter.
Causes of low testosterone
Several factors can contribute to low testosterone levels. From unhealthy diets to chronic stress and a lack of exercise, it's important to understand what contributes to this problem in order to address it effectively.
Therefore, consult our orthomolecular therapist. She will help you with free, personalized advice.
Click here for free advice
Increasing testosterone with diet
One of the most natural ways to maintain healthy testosterone levels is through nutrition. Choosing a balanced diet and meals. Adding specific foods known for their testosterone-boosting properties can already give you a big step in the right direction.
- Eat whole, unprocessed foods, rich in complete proteins: Think proteins like chicken, turkey, eggs, and beef.
- Include more oily fish in your meals : Oily fish, such as salmon and mackerel, are packed with healthy omega-3 fatty acids that are not only good for your heart but can also contribute to healthy testosterone levels.
- Put oysters on the menu: Oysters have been known for centuries as a powerful aphrodisiac and are rich in zinc, a mineral crucial for testosterone production.
- Choose organic foods: Avoiding harmful pesticides and chemicals often found in processed foods can help keep your hormone levels balanced.
What else works as a testosterone booster?
Besides diet, there are other effective ways to naturally increase your testosterone. Here are some helpful tips you can incorporate into your daily routine:
- Lift (heavy) weights more often: Strength training can not only help build muscle mass, but can also boost testosterone production.
- Lower your stress levels: Chronic stress can significantly impact your hormone levels. It's a real killer for your libido, vitality, and testosterone levels. By adding stress-reducing activities to your daily routine, such as yoga or meditation, you can naturally increase your testosterone.
- Get enough quality sleep: A good night's sleep is essential for healthy hormonal balance. Make sure you get enough sleep and create a sleep environment conducive to deep and restorative sleep. Read more about this in one of our blogs:
- Spend time outdoors, preferably in the sun: Exposure to natural sunlight can help produce vitamin D, which in turn can boost testosterone production.
- Say no to cigarettes: Smoking negatively impacts your testosterone levels and overall health. Quitting smoking can therefore have a positive impact on your hormone balance and overall well-being.
- Drink alcohol in moderation: Excessive alcohol consumption can negatively impact your liver function and hormonal balance, so be moderate with your alcohol intake to keep your testosterone levels up.
- Don't forget to flirt with women: Huh, haha, this isn't the most obvious tip, and no, we're not saying you should cheat. Research shows that engaging in social interactions and experiencing positive emotional connections can boost your testosterone levels. So don't be shy, get out there and enjoy some flirty fun. Especially if you're single :)
Conclusion increase testosterone
It's normal to occasionally face challenges in this area, but with the right knowledge and action, you can improve your vitality and quality of life. Remember that small lifestyle changes can yield big results.
If you find yourself struggling with symptoms of low testosterone, don't hesitate to consult a professional, such as an orthomolecular therapist, to create a free, personalized plan that's right for you. You deserve to be your best self!
Need more inspiration?
Visit our Instagram page or check out our other recipes and blogs for more healthy and tasty ideas.
Source:
- “Prevalence of Low Testosterone in Men Over 45 Years of Age: A Systematic Review and Meta-Analysis,” JAMA Internal Medicine, 2016, https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2504819
