Women and men both suffer from the condition of low testosterone, a hormone that can regulate the metabolism, sex organs, bone loss, and other important body functions. Especially, overweighting men are more likely to have low testosterone level, so that is essential for them to enhance the body’s testosterone production when they need it most. This post delivers to you simple and natural ways to increase testosterone and decrease estrogen levels that allow you to get more hormones naturally so that you can build muscle, burn fat, and improve sex drive dramatically. (High estrogen level will lead to bigger boobs)
Top 19 Natural Ways To Increase Testosterone And Decrease EstrogenIn Men And Women
1. Maintain A Healthy Weight Or Lose Weight
If you are overweight, then shedding the excess pounds might enhance your testosterone levels naturally. The more excess fat you have, the higher your estrogen levels are. As body fat includes the enzyme named aromatase which converts the “manly” testosterone into the “womanly” estrogen so that your testosterone will be dropped down.
Thus, you can see these ultimate excess fat burning workouts to lower your excess body fat as well as decrease estrogen and boost testosterone.
Do not try to cut so many calories or harshly diet when losing body fat because you will not want your own body going into the mode of survival or starvation. This is going to cause your body stop producing testosterone. It is recommended that men should cut about 15 percent of their calories in the first week so that they can lose about one to three pounds of fat per week.
2. High-Intensity Exercise
Some short intense exercises are proven that have effect on developing testosterone level and prevent it from declining. This kind of exercise is not similar to aerobics or moderate exercises that are proven to have very little effect or even negative effect on testosterone levels. The intermittent fasting will boost testosterone by improving the expression of satiety hormones containing insulin, leptin, adiponectin, etc. Here is a summary of what typical high intensity peak fitness:
- Firstly, you need to warm up for several minutes
- Then, exercise as hard as you could for about a half of 1 minute. It is the time that you feel like you could not possibly to go on another workout
- After that, recover at a slow or moderate pace for about 90 seconds.
- Repeat the above high intensity plus with recovery for 7 more times.
As you see, the whole workout is just 20 minutes. That is actually appropriate. Remember that 75 percent of this 20-minute period is warming up, recovering and cooling down. The literal intensely workout is just for 4 minutes.
You can make use of any type of equipment if you want to do this exercise such as a treadmill swimming, or an elliptical machine, and even sprinting outdoors. Nevertheless, be sure that the stretching is properly and begin slowly in order to avoid injury. Start with three repetitions and increase steadily. Do not expect to do all 8 repetitions when trying the first time, especially when you are out of shape.
To lose weight comprehensively, see more nutrition tips for getting in shape safely at here.
3. Eliminate Excess Estrogen
In order to abolish excess estrogen which makes men fatter and weaker, thus, your body could produce more testosterone naturally.
- You could eat raw cruciferous vegetables such as broccoli, cauliflower, cabbage. These vegetables include a chemical named diindolylmethane which allows your body to abolish excess estrogen. Other rich sources of cruciferous vegetables might be Brussels sprouts, radishes, turnips, kale collard, and greens.
- Consume more fiber in order to cleanse the body as well as flush out toxins which lead to have excess estrogen. The majority of vegetables, fruits, and nuts or beans are rich in fiber so you can make use of them.
4. Get Adequate Sleep
When it comes to ways to increase testosterone, we cannot overlook the role of sleep. It is pointed out that men who slept less than 6 hours per day had lower testosterone levels than men who got from 6 to 8 hours of sleep. The testosterone levels are 30 percent higher in the morning that evening; thus, it is why you might be hornier in the mornings. The loss of sexual desire in the mornings can be a hidden sign of your decreased testosterone. So, you had better get sleep from 6 to 8 hours per night because when sleeping, the body produces the most testosterone. The better your sleep is, the more testosterone will be produced while sleeping. So, if you have troubles with getting good quality “testosterone producing” sleep, check these solutions for snoring to get a good night’s sleep now.
5. Relieve Stress
Did you know that when getting stressed out, the body will release a hormone named cortisol which limits the production of testosterone? Mental or physical stress can quickly depress your T levels.
Also, this hormone makes you gain belly fat and as the above mentioned tips, the fatter you are, the higher estrogen as well as lower testosterone levels you have.
Thus, it is critical for you to stop worrying about negative things, and avoid overtraining, take control of your temper. In fact, being more positive could decrease the stress levels, thereby increasing testosterone.
6. Take Adequate Zinc And Vitamin C Each Day
Vitamin C is proven to reduce cortisol levels that allow your body to produce more testosterone
Vitamin C also decreases the armostase enzyme which can convert the testosterone into the estrogen.
Similar to vitamin C, zinc also has possibility to increase testosterone. A zinc deficiency predicts the lowered testosterone in men. It is recommended that along with protein-rich foods, such as meats, fish, other foods of high-zinc content are beans, raw milk, and yogurt. It could be difficult to achieve enough dietary zinc if you are fasting, and also for meat-eaters because conventional farming ways rely on pesticides and chemical fertilizers. If you cannot absorb enough zinc by dieting, then take zinc supplement with less than 40md per day. This is the upper limit for adults. Taking too much this vitamin can interfere with the possibility of absorbing other minerals and might cause some side effects such as nausea.
7. Eat Healthy Fats
By ‘good’ fats. That means you should take monounsaturated and omega 3 type – found in, peanuts, avocados, and oily fish – that help your body preserve protein. Research has shown that men who eat foods that are rich in fats have the highest testosterone levels. It is critical to understand that human body requires saturated fats from animal and vegetable sources as well, including meat, certain oils, dairy products, and tropical plants like coconut to optimize functioning.
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8. Optimize Vitamin D Levels
In addition to the enhancement of bone density, improvement of immune function, as well as prevention of autoimmune diseases, using vitamin D supplementation could enhance testosterone levels. So the first step to make sure that you are receiving all the benefits of vitamin D, you should use the 25 (OH) D test. The optimal vitamin D level recommended is about 50-70 nanograms per milliliter (ng/ml).
To get the best vitamin D naturally, exposure to sun light will be the best choice. Exposing your skin until it turns the lightest shade of pink will help you get adequate vitamin D requirement. It is important that you should avoid the sun light from 10 am to 1 pm because of the harmful effects of ultraviolet rays.
The last resort is taking Vitamin D supplement orally. Consult your doctor to get the best advice for taking this vitamin supplement.
9. Limit Sugar And Grains In Your Diet
Testosterone is temporarily reduced by having the blood sugar spike. Thus, after eating sugar testosterone will be lowered due to the production of increasing insulin level. Cut back on or eliminate sugar altogether from the diet. Remember that foods that include added sugar, fructose, and grains like pasta and bread should be limited in your current diet. If you are struggling with the sugar addiction or having trouble with cravings, you should plan a strict diet that reduce gradually and lastly eliminate the sugar craving problem fast.
Well, this is considered as one of the most relaxing ways to increase testosterone levels that most men love to do, right? There is one benefit to having wandering eyes. Studies pointed out that staring at an attractive woman can enhance the testosterone level. When men attended a gentleman’s club, their T level is increased by about 36 percent.
Or having sex in the morning because this is the time your T levels are at their highest. Another way is watching sexually explicit videos. You could boost your testosterone by about 35 percent for the 1 to 2 hours of watching a video. Nevertheless, the high levels will be decreased after that point.
11. Limit Alcohol Intake
Even if you only have 2 drinks of alcohol per day, it also makes you have more estrogen and less testosterone. Numerous studies have indicated that alcohol consumption decreases testosterone levels for up to 24 hours. It also enhances cortisol and concurrently lowers growth hormone levels. That might cause you to be more woman-like by making you get man boobs, loose facial as well as pubic hair, and become impotent. In other words, alcohol also reduces zinc levels in the body which will result in decreased T levels. Check out the guide of east ways to lose man boobs fast and permanently with chest coach system now!
12. Quit Smoking
Smoking can lower testosterone levels since each cigarette includes more than 7,500 dangerous chemicals that wreck havoc in human endocrine system. Smoking harms our health in different ways, and testosterone reduction is one of serious bad effects of this habit. Find the link between your smoking and your testosterone levels, if smoking really affects this condition, it’s time for you to get rid of smoking.
13. Reduce Coffee Intake
If you are coffee addicted, consider your low testosterone will be affected. Actually, a cup of coffee a day won’t give you health problems, but over consumption of this drink will.
14. Consume Garlic
According to a study conducted by Japanese scientists, garlic can help boost natural testosterone levels. The results of study shown that rats fed with 0,8gram of garlic powder per day increased their testosterone levels, noted in increased sperm volume, motility and quality.
15. Avoid Soy Products
New studies indicated that consuming soy products daily can impact hormone by lowering testosterone levels and increasing estrogen levels in both men and women.
16. Consume Iodine
Actually human body needs not much iodine but this is an important mineral for us. It is found in every body cells and the lack of iodine can associate with intelligence, brain function and thyroncus. When it comes to natural ways to increase testosterone and decrease estrogen, you can think about iodine. This mineral can help increase testosterone levels and aid thyroid gland in producing hormones.
17. Avoid Xenoestrogens
Xenoestrogen is a chemical that can imitate estrogen. When we are exposed to estrogen-imitating chemicals, testosterone levels in our bodies will drop significantly. The problem is that xenoestrogens is freaking in different products like shampoos, gasoline, plastics, shampoos, tanning solution, toothpaste, shaving gels, personal lubricants, parenteral pharmaceuticals, commercial moisturizers and many other cosmetic and beauty products. To improve this condition, avoid storing foods in plastic containers. Start using natural cosmetic products; avoid exposure to gasoline and pesticides. Wash your hands after touching gas; eat organic foods; avoid BPA, a toxic chemical found in printer paper as it is proven to reduce testosterone levels and on on.
It is recommended that you should scan trough cosmetics ingredients before purchasing a product. These ingredients include Ethylparaben, Butylparaben, Methylparaben Heptylparaben and Propylparaben.
18. Take Cold Baths
A simple and natural way to increase testosterone levels is taking cold baths. Take a 20 minute cold baths twice a week after your hard working day. It’s a relaxing way to recover your mood and energy and balance your health condition for enhanced testosterone levels.
Also, according to a study released from the Thrombosis Research Institute, England, 1993 indicated that testosterone levels increase after taking cold showers. So, there is no reason to apply this practice tips to increase your testosterone levels in both men and women today!
19. Drink Boron
Boron is a new mineral found in the world. According to recent studies, boron can naturally boost hormones, lower estrogen levels and boost testosterone levels. Nowadays, you can look for Boron in pharmaceutical stores as this mineral is more and more popular for its health benefits; plus the investment is not expensive. It’s affordable to buy and consume with the detailed direction of the doctors.
There are many reasons of why you might have low testosterone. Fortunately, by following the 19 natural ways to increase testosterone and decrease estrogen level in men and women above, you may boost your chances of optimizing your testosterone levels safely and naturally.
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