How to Boost Testosterone Naturally (For Men)
Happy Father’s Day to all of the Dads out there!
In honour of this day, I wanted to take the time to touch in on an aspect of health that is geared especially towards men.
Though I have a special interest in Women’s health, I see many men in my practice. Some of the main concerns that they have are around diminishing testosterone.
This is becoming more prevalent in today's world, as well as with increasingly younger men. Studies have shown that the average man’s testosterone in today’s society is nearly 25 percent lower than in the 1980s.
There is a wide range of factors that contribute to this decline in testosterone including prescribed drugs (statins), and many environmental pollutants such as estrogen-mimicking compounds found in food, water, personal hygiene products, plastics etc.
What’s the deal with low testosterone?
Men with low testosterone are 52.4 per cent more likely to be obese; 50 per cent more likely to develop diabetes; 42.4 per cent more likely to have high blood pressure and 40.4 per cent more likely to have high cholesterol.
Testosterone, a hormone produced primarily by the testicles plays a large role in male sexuality and reproduction, impacting such factors as sexual and reproductive function, muscle mass, and hair growth. Testosterone is also important for maintaining bone density, levels of red blood cells and a sense of well-being and vitality.
Unfortunately, around the age of 30 a man’s testosterone levels begin to decline, and continue to do so as he ages.
How can I boost my testosterone naturally?
MAINTAIN A HEALTHY WEIGHT - If you are overweight, losing the excess pounds may help to increase your testosterone levels according to research. Overweight men are more likely to have low testosterone levels to begin with due to the fact that the adipose tissue (fat tissue) contains an enzyme called aromatase that converts testosterone into estrogen. So, if you want healthy testosterone levels, drop the body fat.
MINIMIZE THE BPA AND OTHER ENVIRONMENTAL POLLUTANTS - BPA may be a large culprit to the declining levels of testosterone in modern times. Bisphenol-A (BPA) is a synthetic chemical often found in various plastic containers that leach out as it is heated. Studies have shown that when exposed to BPA, it resulted in lower levels of testosterone in men. Avoid drinking from plastic bottles or storing food in plastic and use glass or stainless steel whenever possible.
REDUCE YOUR STRESS - When you are under a lot of stress, your body releases high levels of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, which suppresses libido and healthy competitive drive. Supplement with stress supportive nutrients such as B vitamins, Vitamin C, Magnesium, Holy Basil, Rhodiola, Siberian ginseng and Ashwagandha that provide essential support for maintaining healthy adrenal function during fluctuating hormone levels.
EAT HEALTHY FATS - Research shows that a diet with less than 40% of calories from fat lead to a decrease in testosterone levels. Healthy fats include: olive, coconut, butter made from grass-fed organic milk, nuts, avocados, organic eggs, grass-fed meats and unheated organic nut oils.
WATCH THOSE SUGARS - Testosterone levels decline after you eat sugar, likely due to the increase in insulin leading to low testosterone. Based on USDA estimates, the average American consumes 12 teaspoons of sugar a day, which equals to about TWO TONS of sugar during a lifetime!
GET YOUR VITAMIN D - Vitamin D, a steroid hormone, is essential for the healthy development of the nucleus of the sperm cell, and helps maintain semen quality and sperm count. Vitamin D also increases levels of testosterone, which may boost libido. In one study, overweight men who were given vitamin D supplements had a significant increase in testosterone levels after one year.
ZINC - The mineral zinc is important for testosterone production. Research shows that restricting dietary sources of zinc leads to a significant decrease in testosterone, while zinc supplementation increases it. Foods rich in zinc include: beans, organic, grass-fed yogurt, cheese, beef and lamb, sesame and pumpkin seeds.
MACA ROOT - is found growing in the Andean highlander zones of Peru at altitudes of 14,000 ft. It functions as an adaptogen, helping the body withstand stress by supporting healthy adrenal gland function. It also helps to boost libido and has hormone-balancing properties.
TONGKAT ALI - Also known as Malaysian ginseng, has well documented aphrodisiac and testosterone enhancing effects. Studies in humans have supported these findings. In one study, supplementation with 200mg per day of Tongkat ali significantly increased testosterone levels and improved various symptoms of male ageing including libido, sexual performance and general fatigue. It has also shown potential for improving male fertility.
CHRYSIN - helps to increase natural testosterone levels by blocking its conversion into estrogen and therefore leading to the production of more testosterone in the body.
Happy Father’s Day!