Let’s face it. A testosterone shortage could cost your life. Not just making your bedroom’s life miserable, but also increase your risk of prostate cancer, heart disease and even death!
Quick note: What is testosterone (T)?
Testosterone is a hormone, which is what makes a man a man. During puberty, T helps build a man’s muscles, deepens his voice, and boosts his penis’ size. In adulthood, T keeps a man’s muscles and bones strong and maintains his interest in sex (Source: WebMD).
An Interesting study: T-levels increase when man is near a potential partner or a rival’s significant other. This isn’t the only suprising effect a woman can have on man, in fact, a 2012 study in the British Journal of Psychology found that the mere presence of an attractive woman put men on their best behavior – your testosterone plunge!
But there are a few steps which can lift your levels and lengthen your life:
Step #1 – Heavy lifting, less running: Vigorous resistance exercise triggers a big burst of testosterone. Stick to weightlifting movements that hit multiple muscle groups, limit your rest between sets, and keep cardio to a minimum. This approach stimulates your body’s production of growth hormone, which helps you build more muscle faster.
Step #2 – Change of lifestyle: (1) SLEEP – Log your 8 hours of sleep. Research from University of Chicago found that everage 5 hours of sleep decreased men’s T-levels by up to 15%. So make sure you have 8 hours of sleep! (2) ALCOHOL – Studies show that excess alcohol level will lower T production. Cut down on your drinking. (3) ERECTIONS – A study from the Archives of Sexual Behavior found that one of the ways to build up more testosterone is to have more erections. Dudes, pull out your porn DVDs. (4) STRESS – Mental or physical stress can quickly depress T-levels. Stress causes cortisol to surge, which “suppresses the body’s ability to make testosterone and utilize it within tissues.
Step #3 – Foods for more testosterone: Nutrients work hand in hand to keep the prostate healthy and testosterone level balanced. Here are the 9 foods with protective powers:
(1) Pumpkin seeds
It can help prevent benign prostatic hyperplasia (BPH), a common condition that enlarges the prostate gland and can cause problems with urination and, occasionally, sexual function. In several studies, pumpkin seed oil reduced symptoms of BPH, improved urinary function in men with overative bladders, and improved quality of life.
Loaded with lycopene, an antioxidant that reduce the risk of prostate cancer. Special tips – add broccoli. A study published in Cancer Research stated that “the combination of tomato and broccoli” can slower the growth of tumor.
Besides reduce inflammation, ginger also increase testosterone level and improve sexual function. Study of the International Journal of Reproductive BioMedicine found that ginger helped decrease levels of sperm DNA fragmentation (lower levels are linked to improved fertility and less chance of miscarriage). In other words, the amount of ginger increased, so did testosterone levels.
Rich in magnesium, which can lower the body’s levels of sex hormone binding globulin (SHBG), a protein that bind to free testetorone and make it inactive. Boosting magnesium intake resulted in a 24% increase in free-testosterone levels, according to a study published in the International Journal of Andrology. Special tips – other foods that are rich in magnesium include pumpkin seeds, sesame seeds and almonds.
(5) Collard greens
It is one of the best dietary sources of vitamin K, which protects prostate health. In one study of 11,000 men, high intake of vitamin K2 was linked to a 63% lower risk of prostate cancer.
Pomegranate can slow Prostate specific antigen (PSA) increases. PSA is a blood marker for prostate cancer. Men whose PSA levels double in a short period of time have higher risk of death from prostate cancer. In addition, pomegranate extract can slow the growth of prostate cancer cells.
Oysters are the #1 food source of zinc, which blocks the enzyme that converts testosterone to estrogen. Deficiencies of zinc are associated with low T, and in contract, boosting zinc leads to a significant increase in T-levels. Special tips – other good sources of zinc are include beans, nuts, crab, lobster, chicken, and red meat.
Tuna is high in omega-3 fats, which have powerful immune-enhancing and anti-inflammatory effects, and may reduce the risk of prostate cancer. Special tips – add avocado, which are rich in both Vitamin E and lutein, a carotenoid antioxidant. This combination of tuna + avocado will inhibit the growth of prostate cancer cells.
Mackerel is a fatty fish that is one of the best food sources of Vitamin D, which can increase T-levels. Besides getting the source of vitamin D from mackerel, spending more time under the sun showed increased levels of both vitamin D and testosterone. Special tips – you can also find vitamin D in eggs, caviar, pork and beef liver.
Boys, the good news is you can reverse the tide and turn on your body’s testosterone spigot by these 3 steps: exercise, changing of lifestyle, and consume foods that have protective power and eat-clean.
Sources: Men’s Health, Clean Eating, Dr. Axe
Self-Check: Do you have sufficient omega-3 in your diet?
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Benefits of omega-3:
- Improving cardiovascular health (lower blood pressure, cholesterol, and heart diseases)
- Stabalizing blood sugar levels (prevent diabetes)
- Reducing muscle, bone & joint pain
- Balancing cholestorol levels
- Improving mood and preventing depression
- Sharpening mind and helping with concentration & learning
- Boosting immunity
- Treating digestive disorders
- Reducing risk of cancer and helping prevent cancer re-occurence
- Improving appearance (skin health)
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