AGE IS JUST A NUMBER…
At the age of 71, the legendary veteran actor Sharat Saxena, is setting strong fitness goals for the youth generation.Now popularly being named as 'INDIAN HULK'
NATURAL WAYS TO INCREASE TESTOSTERONE LEVELS…
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Why Do Testosterone Levels Matter?
From the age of 25–30, a man’s testosterone levels naturally start to decline.
This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death.
Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone.
Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.
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If you’re unfamiliar with testosterone, you may associate it with ‘road rage’ or other junk. Let go of these misconceptions! Testosterone isn’t all about rage, violence, and crazy-looking muscles. It’s what makes men real men.
Every single man who takes charge of his life and focuses on his testosterone levels will feel superhuman. It won’t just fire up your sex life, it’ll also help you gain muscle, lose body fat, and even recover from wounds and fatigue at an incredibly fast rate.
Those who are deficient in this important hormone shouldn’t despair. So many men are currently low on testosterone, and that’s mostly due to modern living.
But with this article in your hands, you’ve already taken the first step to making the most of your life.
If you talk to somebody who has lived on this planet for more than 30 years, you might hear them say something along the lines of “they just don’t make ’em like they used to.”
It’s a comment about how things now aren’t made as well as they used to be, and it may be referring to cars, music, pizza, toaster ovens, underpants, cheese danishes, toilet seats, or anything else you can think of.
However, you don’t often hear the word used to human anatomy, and I’m sad to inform you that it appears to apply to your testicles as well.
Your balls aren’t what they used to be, according to statistics. They produce less sperm, less spunk, and less testosterone than your father’s, grandfather’s, and, presumably, his father’s balls.
First and foremost, think about your sperm. Carlsen et al. observed in 1992 that there was a global drop in semen quality (i.e., fertility) between 1938 and 1990, and that trend is continuing.
Other studies have revealed that sperm counts are declining in general and that average testosterone levels have plummeted, with one research (Travison et al.) revealing that the typical 60-year-old American man’s testosterone levels were 17 percent lower in 2004 than they were in 1987.
While there aren’t as many research on the subject of testicle shrinkage as there are on other topics, a 2006 research (Main et al.) revealed how Danes in particular had substantially smaller testicles than nearby Finns, presumably due to unknown environmental variables as well as lifestyle or behavioral changes.
Maybe it’s all connected to the environment, and the state of our balls reflects the current state of our globe. As the Arctic sea ice melts, so do our sperm, semen, and testosterone levels. Our balls, like the glaciers, are diminishing.
If that’s the case, where is our testicular Greta Thunberg to come to our rescue? Where has our elfin Swedish gonad activist disappeared to?
Maybe we don’t need one because we already have something to aid us: fish oil, which comes in the form of a clear, amber capsule.
Testicle-Wise, Where No Man Has Gone Before
Many of us take fish oil or omega-3 fatty acids in general to reduce inflammation, which is linked to at least 100 of the world’s worst diseases, including heart disease, cancer, stroke, Alzheimer’s, and any other dreadful autoimmune ailment known to science.
However, it appears that no one has looked at the link between omega-3 fatty acids and sperm quality and levels of reproductive hormones in healthy young men… up till
Danish researchers, maybe still stinging from the news that their male population had smaller testicles than their Finnish counterparts, conducted a study of 1679 young Danish men and discovered some unexpected links between fish oil consumption and several male reproductive parameters.
What They Have Done
The men in the study were all between the ages of 18.7 and 19.4. Ninety-eight percent (5.8%) said they had taken fish oil supplements in the previous three months, with 53 (54.1%) saying they had taken it for 60 days or more.
Everyone had to fill out a lengthy questionnaire about their health, lifestyle, and nutrition. Everyone was asked to indicate any vitamins or supplements they were currently taking.
Ultrasound was used to measure the testes of the participants. The waist and hip circumferences, as well as height and weight, were all measured to determine BMI. Semen samples were collected in the embarrassing old-fashioned method, and sperm quality and quantity were assessed.
Follicle stimulating hormone (FSH), luteinizing hormone (LH), sex hormone binding globulin (SHBG), and free testosterone levels were measured in fasting blood samples.
When compared to guys who did not take fish oil supplements, those who did had larger testicles, more semen volume, and higher sperm counts.
In comparison to non-users, the fish oil group exhibited lower LH levels, higher free testosterone (8%), and a lower free testosterone to LH ratio.
The outcomes were also dose-dependent, with individuals who took omega-3 supplements for more than 60 days showing more improvement than those who took them for less than 60 days.
They’re not really clear how it all works. Fish oil may be linked to enhanced FSH sensitivity of the Sertoli cells, which are the “nurse cells” of the testicles that help with sperm generation.
They also hypothesized that “lower LH levels and a higher free testosterone to LH ratio indicate a superior Leydig cell capacity, consistent with a beneficial relationship with fish oil supplement intake.”
Another advantage appears to be purely structural, but it is nonetheless significant. Polyunsaturated fatty acids (PUFAs) make up the sperm membrane, with DHA being one of the two main omega-3 fatty acids present in fish oil. You’re like a stonemason slapping on mortar to thicken the wall they’re creating by adding additional DHA from fish oils.
As a result, you’ll have more sperm that aren’t gimpy, as well as higher sperm motility and concentration (which is a major cause of male infertility)
While reading these findings, I couldn’t help but wonder about Danish fish intake. Denmark would be an island if it weren’t for a single, short shared border with Germany. It has a coastline of over 4,500 miles. In comparison, California has only 840 miles of coastline.
You’d assume that with all that water, water, everywhere, Danes would eat a lot of fish and have enormous Viking balls to help them get to Valhalla.
But, if that were the case, why would a small increase in fish oil have such a significant impact on their reproductive health? Aren’t they receiving all of their omega-3s from fish?
As a result, I went above and above in my investigation. Do you remember the study I cited at the start of this post, where Finns were shown to have larger testicles than Danes? So, I looked up the per capital intake of fish in both countries. Finland is one of the world’s top fish-eating countries, consuming 36.1 kg per person on average.
Denmark’s per capital consumption was far lower, at only 22.1 kilograms. Pork, whether in the shape of ham, bacon, meatballs, pork chops, or sausage, appears to be a favorite with Danes. After all, there are a lot of pigs in Denmark (2.5 for every person).
So, to the apparent association between fish oils and testicular health, add that piece of evidence. (If this were a TV lawyer drama, this would be the point at which I, the simple country lawyer, put my fingers beneath my suspenders, winked at the jury, and walked back to the counsel table, confident that I’d won the case of the decreasing testicles.)
Proven & Scientific Ways to Increase Testosterone Levels Naturally
Testosterone is the main male sex hormone, but females also have small amounts of it.
It is a steroid hormone, produced in men’s testicles and women’s ovaries .
The adrenal glands also produce small amounts.
During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth.
However, having optimal levels is also important throughout adulthood and even during old age.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else .
Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks .
Interestingly, it also plays an important role in female health and sexual well-being.
The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.
Here are 8 evidence-based ways to increase testosterone levels naturally.
- Exercise and Lifting Weights
Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone.
A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.
New research in men suffering from obesity suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels.
Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.
High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent.
Taking good amount of coffee i.e caffeine and creatine monohydrate, nitrate as supplements may further boost your levels when combined with a training program .
All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.
- Eat Protein, Fat and Carbs
What would we eat has a major impact on testosterone as well as other hormone levels.
Therefore, you must pay attention to your long-term calories intake and diet strategy.
Constant dieting or overeating may disrupt your testosterone levels .
Eating enough amount of protein nutrient can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone.
carbs intake also plays a role, with research showing carbs can help optimize testosterone
levels during resistance training.
However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health.
A diet based mainly on whole lot foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.
Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.
- Minimize Stress and Cortisol Levels
Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol.
Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down.
Stress and high cortisol can also increase food intake, weight gain and the storage of bad and harmful body fat around your organs. In turn, these changes may negatively impact your testosterone
For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life.
Focus on a diet based on whole foods, regular exercise, enough sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.
High levels of stress are bad for your long-term health and can reduce your testosterone levels.
- Get Some Sun or Take a Vitamin D Supplement
Vitamin D is quickly becoming one of the world’s most popular vitamins.
Research has shown that it has various health benefits, and may also work as a natural testosterone booster.
Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels.
A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25%.
In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling.
To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily.
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.
- Take Vitamin and Mineral Supplements
Although the benefits of a good multivitamin are hotly debated, specific vitamins and minerals may be beneficial .
In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc.
Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed.
Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micro nutrients may also have benefits, but require further research.
- Get Plenty of Restful, High-Quality Sleep
Getting good sleep is just as important for your health as diet and exercise .
It may also have major effects on your testosterone levels.
The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.
One long-term study observed that those who slept only four hours per night had borderline deficient levels .
Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average.
Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.
Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.
- Take Some of These Natural Testosterone Boosters
Only a few natural test boosters are supported by scientific studies.
The herb with the most research behind it is called ashwagandha.
One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count .
In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone .
Ginger extract may also boost your levels. It is a delicious herb that also provides various.
Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones .
Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali.
Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels.
If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.
Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.
- Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds
There are several other factors that may affect your hormone levels.
A healthy sex life plays an important role in regulating your sex hormone and testosterone levels.
High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic.
It’s probably no surprise that excess alcohols or drug use, whether it’s medical or recreational, can also decrease testosterone levels.
In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life .
Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.