Low testosterone (Low T) in men is a common health issue today. While testosterone may be most familiar as the sex hormone and necessary for sexual function, it is what makes men “men.” It is also necessary to maintain healthy pain response, regular sleep patterns, proper energy levels, sufficient levels of red blood cells, optimal bone density, and muscle mass. As men (and women) age, levels of testosterone decline. There are other factors that can contribute to this decline: poor nutrition, low vitamin D levels, weight gain, inadequate exercise, and prescription drugs (especially commonly prescribed Statins). Low T therapy, utilizing synthetic drugs, has become commonplace today. Instead of facing possible side effects, it is possible to overcome Low T naturally.
Losing weight, optimizing vitamin D and zinc levels, reducing stress, reducing or eliminating sugar from your diet, and proper strength and cardiovascular training can help increase testosterone levels. Nutritionally speaking, there are foods we can eat to assist in the process too.
1) ADD HEALTHY FATS
Add healthy saturated fats, such as coconut oil, kefir, yogurt, and goat cheese to your diet. Add omega-3 fatty acids by consuming salmon, walnuts, flax, and chia seeds. Add monounsaturated fats by consuming avocado, olive oil, and almonds daily.
2) CONSUME MORE ZINC
Some of the best natural sources of zinc are oysters, grass-fed beef, shellfish, pumpkin seeds, spinach, beans, and cashews.
3) CONSUME SELENIUM-RICH FOODS
Selenium plays a crucial role in the production of testosterone. You can get it from eating Brazil nuts, liver, crab, and shellfish.
4) EAT MORE CRUCIFEROUS VEGETABLES
Brussel Sprouts, broccoli, cauliflower, kale, watercress, and bok choy help release phytochemicals that help keep hormone balance, metabolism, and clearance in check.
By Lisa Mullin