Dietary tips to improve
male hormone secretion & production
What
is testosterone?
Testosterone is the basic
male or sex hormone in men produced by the testes that performs and maintains
various body functions e.g. muscle mass and strength. It encourages the
development of male sexual characteristics (penis growth, muscle development
and Masculine features), fat distribution; bone mass, sperm production, sex
drive, and potency. For these characteristic functions, testosterone is also
known as "Male Hormone". Testosterone is also the most potent of the
naturally occurring androgens. The androgens in general also cause the
development of male sex characteristics, such as a deep voice and a beard; they
also strengthen muscle tone and bone mass.
Production
and release of testosterone
Testosterone is produced by
the testes from the onset of puberty throughout adulthood under the influence
of Adrenocorticotropic Hormone (ACTH). Sex hormones are manufactured from
cholesterol which is converted to Pregnenolone by the ACTH. High levels of ACTH
therefore stimulate greater manufacture of testosterone from cholesterol.
Testosterone is indeed produced in large quantities in the testes, and
androgens (the parent hormones that give rise to testosterone) are actually
produced by two small glands next to the kidneys, the adrenals, in both men and
women.
Testosterone is produced in
both men and women however adult males produce significantly more than females.
On an average, men have 10 times greater level of testosterone than women as
the adult male body manufactures 2.5 - 11 mg per day while females only produce
0.25 mg through ovaries. This discrepancy causes many of the biological
differences between the sexes including the penis growth and enlargement.
Significance
of testosterone
Testosterone is so
important because it plays many crucial roles in our bodies throughout our
lives and even before we're born. For example, testosterone helps to determine
the gender of the fetus in the womb. Testosterone leads to the development of
the male genitals (the penis and testicles) in the womb and at puberty helps
all of the male characteristics to develop - like deeper voice, increased
muscle mass, body and facial hair etc. Testosterone also continues to be
important during all stages of a man's life. In fact testosterone could be
thought of as being central to a man's mind, body and sexual function.
Can
you enhance your testosterone levels naturally?
As mentioned earlier,
testosterone levels can have a direct impact on your health, especially your
sexual health (including that of the penis) and the quality of your life.
Testosterone increases will enhance your sex drive and muscle size. Here are
some nutritional and dietary recommendations to raise your testosterone levels:
Lose
fat:
If you are too fat, then your testosterone level will be naturally low. Therefore,
shed those extra pounds.
Have more sex: Sex triggers your body to produce more testosterone. When you get aroused you are signaling your sex organs to perform so they start taking action to follow that order. This is great news. Inform your partner/s to step up the action. The hotter that better.
Gain more muscle: Bodybuilders use compound exercises, exercises that use more than one muscle group, to accelerate muscle building. Free weights and squats increase this process.
Proper rest: Increasing your workout will fatigue you so you need to counter that with adequate sleep and power naps.
Monounsaturated fat: Research has found that men who ate diets rich in monounsaturated fat, the kind found in peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels. Try not to eat too much fat but remember that the fat in any kind of nuts will push up your testosterone level.
Alcohol addiction: Research indicates that excessiveness of the alcohol use lowers testosterone levels.
Have more sex: Sex triggers your body to produce more testosterone. When you get aroused you are signaling your sex organs to perform so they start taking action to follow that order. This is great news. Inform your partner/s to step up the action. The hotter that better.
Gain more muscle: Bodybuilders use compound exercises, exercises that use more than one muscle group, to accelerate muscle building. Free weights and squats increase this process.
Proper rest: Increasing your workout will fatigue you so you need to counter that with adequate sleep and power naps.
Monounsaturated fat: Research has found that men who ate diets rich in monounsaturated fat, the kind found in peanuts, avocados, fish and healthy oils like flax seed, olive and canola are a great way to naturally boost testosterone levels. Try not to eat too much fat but remember that the fat in any kind of nuts will push up your testosterone level.
Alcohol addiction: Research indicates that excessiveness of the alcohol use lowers testosterone levels.
5-6
smaller meals per day: The best way to fuel your body
throughout the day is not the normal “3 Squares” but smaller meals with a good
balance of low fat protein and complex carbs.
Specific
foods to naturally increase testosterone levels
Cruciferous
vegetables: Increase your dietary intake of cruciferous
vegetables. Broccoli, cauliflower, radishes, turnips, cabbage and brussel
sprouts have all been shown to dramatically reduce estrogen levels, thereby
raising testosterone.
Oysters: Because
of their high zinc levels, foods known to raise testosterone levels often are
called aphrodisiacs. Oysters are one such food. The high zinc levels in foods
like oysters help increase both testosterone and sperm production.
Avocados:
Avocados are high in both vitamin B6 and folic acid. Vitamin B6 will increase
male hormone production while folic acid is key in sustaining a high metabolic
rate.
Eggs: Eggs are high in both vitamin B5 and B6. The presence of these vitamins helps balance both stress and hormone levels in the body. The helps ensure testosterone stays at a constant level.
Red meats and poultry: Red meats and poultry are rich in zinc, a strong testosterone promoter. Red meats like beef, mutton, and lamb along with chicken, goose and turkey provide the needed zinc and saturated fats that have been found to raise testosterone levels.
What if testosterone levels are high?
Bronx
Sport
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