Testosterone Levels – And How To Increase It, Naturally
Author: Patrick Andersonn
Testosterone is the fundamental male hormone necessary to increase muscle mass and muscle stamina. Your bloodstream has a normal level of testosterone of between 350 and 1,000 nanograms per decilitre (ng/dl). Unfortunately, these levels begin to decline in your 30’s at a rate of about 1% per year. In the long term, in your sixties, this may cause obesity, erectile dysfunction and muscle loss. If testosterone levels drop below 350 ng/dl, then there is significant risk of heart attack.
Do not think this problem is restricted to middle aged men. It is not. Young men in their thirties and forties suffer from low levels of testosterone, a disorder called “hypogonadism” caused by undescended testicles, prescription drugs or testicular injury. This disorder may continue until a man finds that he is unable to get an erection and subsequently seek medical advice. Your GP is able to check your level of testosterone.
It is possible to increase your level of testosterone with injections, gels, pills or patches, but these treatments do carry a number of side effects such as facial spots, high cholesterol and shrunken testicles.
So before you go down the route of using injections, patches or pills, there are other alternatives measures that you could take to increase your testosterone level, naturally.
Decrease the amount of fat you carry around! Seriously, excess body fat of about 30% increases your level of female hormones called estrogen which causes your level of testosterone to fall.
Nuts! And more nuts! Nuts may be good for the testes as they are rich in monounsaturated fats. So tuck into a diet rich in essential fats such as nuts, olive oil, canola oil, peanut butter, avocados, fish and healthy oils like flax seed and you will see your testosterone level increase.
Cut out the pub crawl
Surprise, surprise, alcohol hinders the production of your essential hormones. Drastically reducing your alcohol consumption will go a long way to maintaining a healthy testosterone level. And performance! Oh, and avoid the use of illegal drugs and tobacco.
Regular and frequent eating will naturally regulate your hormonal processes and regulate your body’s metabolism by keeping them from fluctuating or decreasing. So forget about 3 big meals a day and go for 6 moderate ones.
Yes guys, eat more vegetables
There are certain vegetables that increase the level of male hormones whilst decreasing the female estrogen. These include cauliflower, brussel sprouts, radishes, broccoli and cabbage.
Work that body! Compound weight-lifting exercises
Compound weight-lifting exercises trains several muscle groups at the same time and puts pressure on the muscles thereby increasing the production of testosterone. You will need to do short heavy repetitions of about 3 sets. Stick to the basics like bench presses, squats, chin-ups, deadlifts, back rows, dips, lunges and press ups.
Have more sex!
Sex compels the body to increase the production of oxytocin, endorphin and raises testosterone levels. So try having sex at least once a week. Going longer than a week without sex and your essential male hormones will plummet.
No late nights
You need at least 7 hours sleep, preferably 8 hours. Less than that can interfere with your circadian rhythm. Your body needs 8 hours of sleep to recover from stress and exercise. Lack of sufficient sleep may see your testosterone level fall by up to 40%.
Take some form of herbal supplement to boost the production of testosterone such as Maxidus which contains eurycoma longifolia and mormodica charantia L that increases testosterone production.
So there you have it, a little change in lifestyle will go a long way to increasing your level of testosterone. It may or may not be possible to take all the step outlined above, but incorporate as many into your daily life as you can and you will be so much healthier and energetic.
Article Source: http://www.articlesbase.com/mens-health-articles/testosterone-levels-and-how-to-increase-it-naturally-5011525.html
About the Author
Patrick Andersonn is an expert in issues affecting mens’ sexual health and well being. He is an advocate for natural and herbal solution to men’s sexual problems. Visit http://www.maxidusoriginal.com to get your FREE sample of Maxidus.