For Men: Raising your testosterone levels naturally

The most effective way to increase testosterone production is through one’s lifestyle. Decrease alcohol and sugar consumption while increasing vegetables, lean proteins, healthy fats and exercise. Sex can also raise your testosterone level.

The testes produce testosterone by converting cholesterol in to testosterone. We get cholesterol from eggs, red meats, fish, avocados and nuts. Natural sources of saturated, monounsaturated, and polysaturated fats won’t make you fat and will help in the production of testosterone.

Un-natural fats found in packaged and fried foods have the opposite effect. Sugars, carbohydrates and man-made fats facilitate gaining weight around the waistline and contribute to the development of heart disease, diabetes and low testosterone levels.

Warning

A lack of sleep and excessive stress can lower testosterone levels throughout life. Stress triggers a hormone called cortisol that opposes testosterone. Cortisol also contributes to weight gain and the development of type 2 diabetes.

Advice

Exercise is an effective way to manage stress; balance hormones, increase muscle mass, and lower body fat levels. Lower body fat correlates to higher testosterone levels and lower risk of chronic-diseases.

By raising testosterone levels naturally, you’ll not only increase your body’s ability to gain lean, athletic muscle, but also improve your sex life. Testosterone is key to a healthier, more energetic life – both physically and mentally.

Couillard is an international health columnist that works in collaboration with the World Health Organization’s goals of disease prevention and global health care education. Views do not necessarily reflect endorsement.