Testosterone is the main characteristic male hormone. Most men, especially young men, want to optimize the production of this hormone in order to increase muscle gain and/or maintain muscle mass. Additionally, older men want to optimize testosterone levels to improve libido and overall sexual function.
Increasing testosterone naturally can be achieved through diet and lifestyle changes, and can be further enhanced through the use of certain nutritional supplements. These are outlined in the following key tips for improving testosterone:
1. Eat organic. Organic foods are less likely to contain hormone disruptors such as pesticides, herbicides, plastic compounds, and fluoride. These chemicals can mimic the effects of the female hormone estrogen in the human body and/or directly interfere with healthy testicular function. Obviously this would tend to reduce testosterone levels or reduce its proper functioning in the body.
Drinking fluoride-free water is also recommended. Gravity-fed water filters with fluoride fittings can filter fluoride from water.
2. Eat the right carbohydrates. The consumption of foods with low quality carbohydrates (for example, white wheat flour products: breads, cakes, cookies, chocolates, etc.) and/or sugar (sodas are a major source of sugar in the diet) negatively affects healthy blood sugar balance, which can reduce proper sensitivity to blood. insulin sugar control hormone. Research in obese people with reduced insulin sensitivity indicates an association with low testosterone levels, which may return to normal once insulin sensitivity improves. This can be achieved by sticking to low GI, slow-release carbohydrate foods, good examples are sweet potatoes, basmati rice, whole wheat/rye breads (sour dough is best) and durum wheat pasta . You should also avoid or massively reduce sugar (a common equivalent to avoid is high fructose corn syrup).
3. Take a zinc supplement. Zinc is necessary for the proper production of testosterone. It is also necessary for the conversion of testosterone to other important forms of this hormone. A zinc deficiency actually reduces the number of testosterone receptors; meaning that testosterone is less able to exert its effects. Zinc has been shown to increase low testosterone levels to normal or optimal levels. A good multivitamin/mineral usually has a decent level of zinc and other important nutrients that help optimize testosterone levels. Look for zinc in the form of amino acid chelate, citrate or gluconate. Nuts and seeds are a good dietary source of zinc (pumpkin seeds are great).
4. Take a magnesium supplement. The often deficient mineral magnesium has shown the ability to increase total testosterone and free testosterone levels. Free testosterone is the active free form of testosterone. Magnesium can be obtained from a good quality multivitamin/mineral. The other option is a ZMA supplement, which usually contains a good combination of zinc and magnesium, specifically formulated to optimize testosterone production. Again, nuts and seeds are a great source of magnesium and many other beneficial minerals.
5. Avoid BPA plastics. BPA stands for bisphenol A, a plastic compound that appears to mimic the female hormone estrogen. Estrogen has a feminizing effect on men. BPA has been linked to decreased testosterone and shrinkage of the testicles in rat-based studies! As much as possible, avoid food and drinks in plastic containers, avoid storing food in plastic containers, and do not wrap food in plastic. Also note that while receipts are often coated with BPA, many dental sealants contain BPA and tin or steel food/beverage cans are often lined with a plastic coating that contains BPA. Do not heat food in plastic containers, for example in the microwave, as BPA is more likely to leach into the food. Look for BPA-free plastic containers and bottles. Some sports shakers actually claim to be BPA-free, for example.
These tips should help you meet your desired goal of optimal testosterone levels and increase overall wellness in the process.
