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Trouble sleeping. Reduced sexual desires. Increased body fat. Lack of energy.

Do any of these sound like you?

Recent studies suggest that many of us suffer from low testosterone levels, so what can we do about this?

Start here with 7 easy ways to increase your testosterone levels naturally:

  1. Say good-bye to sugar. Sugar intake results in high doses of insulin released in your body and insulin is involved in decreasing this mighty hormone. Testosterone previously thought of as a ‘male’ hormone is now known in the medical community to influence both men and women with weight loss, increased concentration, energy, mood and libido.
  2. Step away from toxins. Chemical toxins can disrupt your body’s ability to control its hormone production and function.  Common disruptors include BPA (often found in food that has been reheated and stored in plastic materials), phthalates (often called ‘plasticizers’) and parabens and triclosan.
  3. Zinc up.  Zinc is a key player in testosterone production and research has shown that supplementing your diet for as little as six weeks can increase levels of testosterone. Real food is your best source of zinc including protein rich foods like meat and fish, beans, yogurt, sesame seeds, pumpkin seeds and oats.
  4. Take a sunshine break at lunch. Vitamin D, a steroid hormone, is essential for testosterone. Healthy sun exposure is the best way for your body to absorb Vitamin D. You can also enjoy wild caught salmon, sardines, shitake mushrooms and eggs – all are rich in Vitamin D!
  5. Learn the fat facts.  Research shows that a diet with less than 40% of energy as fat leads to a decrease in testosterone levels.  Some excellent choices of saturated and unsaturated fats are avocados, grass fed meat, raw nuts, olives and olive oil, coconut and coconut oil, organic milk and eggs.
  6. Love a glass of Red. Resveratrol, the natural pigment found in red wine and grapes, is the subject of much excitement.  Studies show it switches on an anti-aging gene SIRT1, improving blood sugar and possibly increasing testosterone levels.
  7. Sleep more, Stress less. The Endocrinology Society concludes low levels of testosterone are associated with poor sleep patterns. Poor sleep affects your stress levels and when your body is under a lot of stress, it releases high levels of cortisol (stress hormone) and this actually acts to block the effects of testosterone.

Do you have anything to add to this list? SHARE with us in the comments below.

Image courtesy of Shutterstock.com
  • Not sure I need more testosterone, will pass onto hubby for him to read

    Reply

  • I’m guessing certain birth controls would also shift hormone balance and this may account for some women with low testosterone.

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  • Didn’t realise testosterone levels are that important for women too.

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  • A very informative article – thanks

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  • I guess all this is true but in moderation.

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  • Pour me a nice glass of red please!

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  • Honestly, the first thing I would recommend is going to the Dr to get tests to confirm what your testosterone levels are and to follow up on the symptoms in case something is medically wrong.

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  • What an interesting read. Most of those are easy enough to do except getting enough sleep. I have a 7 month old who is a bit of a night owl! Zzzzzzzz

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  • wht about healthy diet?

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  • glass of red wine hey… cricky I will go to sleep

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  • and here i was thinking that high testosterone levels were only meant for men

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  • Well this is very interesting. I must admit that I find if I dont get a daily dose of outdoors and fresh air that I feel tired and slightly unsettled in the stomach. Ive often wondered if its Vitmain D related.

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  • Love my red wine but also love sugar!

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  • You can check your vitamin D levels with a blood test. I found I’m low and now take supplements.

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  • Your article title could be the heading of a book about me! Going to take on some of this advice and look at my diet,etc and hope for some improvement! Thank you

    Reply

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