Testosterone is the main sex hormone. In men, it plays a key role in the formation of sperm cells, and also affects the development of bone and muscle tissue. In women, testosterone is also produced, but in small quantities – it helps in the distribution of adipose tissue, promotes the maturation of the follicle during ovulation, and regulates libido.
For women the critical factor is not a decrease in testosterone (there is already little of it), but an increase – this leads to increased growth of body hair, gain of muscle mass and problems with the menstrual cycle.
In men, a severe drop in testosterone levels is usually associated with serious illnesses that require expert treatment. Temporary and medium decline is often due to stress, inactive lifestyle and poor diet. Symptoms include irritability and insomnia, increased sweating, baldness, obesity, decreased muscle mass, and impotence.
Also, men do have a “midlife crisis” – a kind of analogue of the female menopause. During this period (usually after the age of 40), testosterone production drops and the body becomes less active.
What to do to raise testosterone levels
With a severe lack of testosterone you need to see a doctor, who will conduct an examination and prescribe medication. If the decrease in the hormone is small, you can stimulate its production at home. The following set of measures is best for this purpose:
- experience regular physical activity. It is better to carry out power trainings and to work with limiting weights (about power trainings read here).
- Normalize your emotional state. Cortisol, secreted in stressful situations, blocks the production of testosterone.
3) Adjust the diet and lose excess weight. Ideally, switch to a proper diet (more details here) and watch your GI content (protein, fat, carbohydrates). Large amounts of carbohydrates give you a spike in insulin, which suppresses testosterone production. The best way to lose weight and raise testosterone is a low-carb diet or keto diet (read here).
- Adjust your sleep. Various sleep disturbances slow the production of male hormone.
- Sunbathing and taking vitamin D, a systemic element for testosterone production.
What to Eat to Increase Testosterone
Here are the top 5 foods that can increase testosterone levels:
- Oysters – rich in zinc, the main building material for testosterone.
- avocados – healthy fats act as the basis for testosterone synthesis.
- Celery – contains androsterone, a hormone that is responsible for sexual functions and increases testosterone levels.
- oatmeal – contains fiber, which has a positive effect on blood circulation in the pelvic organs and testicles, which helps to increase testosterone.
- Figs – the fruit is rich in potassium, magnesium, and iron, which help stabilize testosterone.