What is exactly is testosterone? How can I raise it naturally?
Testosterone is a sex hormone produced by the male body in the testes. In females it is also made, but in small amounts by the adrenal glands and ovaries. In both sexes the pituitary gland and the hypothalamus regulate the production of testosterone in the body. In addition to being the principal hormone in increasing muscle mass and stamina, testosterone influences sexual desire and behavior, fortifies the brain, muscles, bones, liver and blood vessels. Therefore it is critical that both males and females avoid the symptoms of testosterone deficiency, and find ways to raise testosterone naturally.
What role does testosterone play in women´s health?
Testosterone is responsible for the sexual health and libido of women. When testosterone levels are in harmony with the body, it can have a positive effect on the bones, muscles, and overall physical energy. Testosterone also plays a role in arousal, orgasms, and a healthy sex drive. Because of this, a testosterone deficiency can lead to a decreased functioning of these roles and the overall sexual system.
Ways to raise testosterone naturally:
- Include some fats in your diet: The most important macro nutrient to consume is in order to raise testosterone levels is fat! Fat nearly regulates every hormonal process in the body. Healthy mono saturated fats are vital for hormonal health. Essential fatty acids from peanuts, avocados, fish, and healthy oils like, canola and olive are important in raising testosterone naturally.
- Increase dietary intake of vegetables: Vegetables like broccoli, cauliflower, radishes, turnips, and cabbage have been shown to reduce estrogen levels, which in turn raises testosterone. Therefore also reduce consumption of soy, as it raises estrogen and has a negative effect of testosterone levels.
- Increase sexual activity: Sexual stimulation causes the body to increase the production of oxytocin, endorphins and raises testosterone. It is ideal to have sex at least once a week to maintain high testosterone levels.
- Reduce stress: As easy as it sounds, lowering stress levels around the house and at work has been shown to be beneficial for testosterone production. This is because when the body encounters stress it releases cortisol, which is a hormone that drops testosterone levels.
Can supplements raise my testosterone levels naturally?
Whilst you no doubt have come across some of the “miracle cures” offered by some companies in resolving testosterone deficiency, the truth is that some of the most effective ways of raising testosterone levels naturally are often common sense approaches to improving general health and wellbeing. For example, on top of the helpful tips offered above, limiting the amount of alcohol you drink is one practical measure. This is because alcohol makes the body slow down its production of testosterone in order to with getting the alcohol out of the system. Also, people getting sufficient rest have shown a higher level of testosterone than those who don´t, so regular sleep patterns are important.
Finally, whilst accepting the importance of a healthy lifestyle, testosterone depletion can be addressed through the use of some alternative medicines. These are often an effective supplement to support the production of testosterone.
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