Natural testosterone is important for men’s health, but levels decrease with age. Testosterone replacement therapy can help, but lifestyle changes like exercise and diet can also increase levels. Herbs like tribulus terrestris and avena sativa may also help.
Natural testosterone is the male hormone that is produced in the testicles and which gives men characteristics such as body hair, deep voice, muscle mass, bone density and a healthy libido. At normal levels, testosterone provides good general health and well-being to males by maintaining lean muscle mass, fat distribution, bone density, and by improving sex drive, memory, and energy levels. It is also known to improve depression and reduce the risk of high blood pressure and heart attacks.
As men age, especially after the age of 40, the level of natural testosterone production gradually decreases, leading many to seek testosterone replacement therapy. If a man is experiencing extremely low testosterone levels, a doctor may prescribe a cream or gel that can be applied to the skin daily. The cream is a blend that contains some of the hormone, and once absorbed into the skin, it will help bring your natural testosterone levels back to normal. A doctor may also prescribe a patch, injections, or oral supplements as part of your treatment.
There are also a number of simple lifestyle changes that can be made to help increase testosterone levels naturally without the aid of prescribed replacement therapies. Changes to diet and exercise can be very beneficial. Also, taking some herbal supplements can help the body produce more natural testosterone.
When considering an exercise program to boost low testosterone, men should start with those that will cause the most muscle stress. Exercises such as bench presses, push-ups, pull-ups, squats and lunges, all performed at a high intensity, will place major stress on the body’s major muscles. When muscles are stressed, they signal the body to produce more male hormones.
Dietary changes can also play an essential role in increasing testosterone levels. Foods like beef, chicken, eggs and oysters are full of key ingredients that help increase testosterone production. Increasing cruciferous vegetables, such as broccoli, cauliflower, turnips and Brussels sprouts, in your diet will reduce levels of the female hormone estrogen and thus help promote testosterone production.
The opposite is true with soy, so reducing your intake of foods with soy may help prevent estrogen levels from rising. Essential Fatty Acids (EFAs) also aid in testosterone production and are found in peanuts, flaxseeds, avocados and salmon. EFAs are also found in olive oil and canola oil.
There are also several herbs that are known to help increase natural testosterone levels. The most popular is called tribulus terrestris, or vine sting, and has been clinically proven to increase strength and endurance. Another is called avena sativa, which is an extract of wild oats. Other herbs that may help increase low testosterone levels include chrysin, nettle root, and muira puama.
Many men will begin to feel the effects of low testosterone levels as they head into middle age. There are, however, many different ways to solve the problem naturally and without side effects. Whether it’s a testosterone replacement program, doctor-prescribed therapies, or lifestyle changes, boosting natural testosterone levels can help with men’s overall well-being and make them feel fitter and happier.
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