When you are
under a lot of stress, your body releases high levels of cortisol, a hormone
that effectively blocks the effects of the androgenic hormone. Biologically,
the behaviors associated with this compound (mating, competition, aggression)
can reduce your chances of survival in an emergency situation.
In our
modern world, chronic stress, and the high levels of cortisol it causes has the
effect of depressing the level of this androgenic hormone.
These
factors will help reduce stress and improve your health and blood levels of
this substance.
Increase testosterone by taking plant extracts
Many plant
extracts have shown excellent potential to increase blood levels. One of the
most studied plants is called ashwagandha (Withania somnifera).
In healthy
men, ashwagandha is able to increase this rate by up to 15%. Another study
revealed a decrease of about 25% in cortisol levels, which can also help
improve the effects of this compound.
Ginger
extracts can also increase your levels. It is a delicious herb that also offers
many other health benefits.
Studies in
mice and individuals with deficiencies have demonstrated the excellent efficacy
of these plants.
Eat the right fats
One of the
most effective methods to increase testosterone is to add a lot of healthy fat
to your diet. Most men with this hormone deficiency consume too many harmful
foods and too many carbohydrates. You need to get rid of these empty calories
and recharge yourself with healthy fats.
A study
published in the Journal of Steroid Biochemistry examined the effects of diet
on serum sex hormones in healthy men. The results showed that when men reduced
their consumption of healthy fats.
The first is
saturated fatty acids. Healthy saturated fats are found in coconut oil and in
raw or fermented dairy products such as goat milk kefir, yogurt, goat cheese,
and raw sheep cheese.
The other
category of fat, which you need to maintain healthy levels, is omega-3 fatty
acids. It is recommended to eat salmon once a week or add a quality fish oil
supplement. Flaxseed, chia seeds, and nuts are also excellent sources of
omega-3.
Finally,
monounsaturated fats can be natural amplifiers of this hormone. Eating an
avocado a day, olive oil or almonds can help you get those healthy fats that
can help you naturally increase your testosterone levels.
Eat protein in reasonable amounts
Increasing
your natural testosterone is possible only with protein intake. We know that
chronic protein malnutrition causes low blood levels. Eating protein is
excellent for increasing your blood levels, but too many proteins can seriously
affect your blood levels.
Shows that
when male subjects are fed a diet very high in protein and low in carbohydrates
for 10 days, their free testosterone levels decrease by 36%. Diets that are too
high in protein also cause cortisol levels to increase.
Eat high cholesterol foods
Androgenic
testosterone is derived from cholesterol, so it should not surprise that your
blood levels drop if your diet is deficient in cholesterol. Previous research
has shown a strong correlation between HDL cholesterol levels and the levels of
this compound. Keep in mind that most of this hormone is bound to proteins, but
only the free form is bioavailable and can easily be used by tissues.
In addition,
the incorporation of whole eggs in a moderate carbohydrate diet has caused an
increase in HDL cholesterol and a reduction in insulin resistance in people
with metabolic syndrome, a constellation of health problems that include
hypertension, hypertension, hyperglycemia, and some heart diseases.
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