Testosterone is the primary male hormone responsible for an array of functions such as bone density, muscle, sex drive and sperm production. There are several natural ways to increase testosterone levels without the use of drugs or supplements.
Dietary Fat
Including some dietary fat into your diet is an effective way of increasing your testosterone levels naturally, according to research. A review published in the Journal of Applied Physiology studied the effect of dietary fat on testosterone levels in healthy young adults. The results reported that individuals who consumed only 20percent fat had significantly lower testosterone levels than those who followed a diet containing 40 percent fat. There was a direct correlation between dietary fat intake and testosterone levels. Vegetarians who ate less dietary fat than omnivores also displayed lower testosterone concentrations. Monounsaturated, polyunsaturated and saturated fat were all included in the study and researchers remain unclear as to the influence of each lipid. Fat is responsible for many hormonal functions within the body, but not all fats are the same. Limit the intake of saturated fats and incorporate poly- and monounsaturated fats such as peanuts, avocados and fish.
Resistance Exercise
In the same review published in the Journal of Applied Physiology, researchers also studied the effect of resistance exercise and testosterone levels. The results found that individuals who performed high-intensity resistance exercise such as bench press and jump squats had significantly higher post-exercise testosterone concentrations. Testosterone levels increased by 15 percent following the jump squat exercise and 7 percent after the bench press among participants. Researchers noted that testosterone concentrations were higher following the jump squat because greater muscle mass was utilized during the activity.
Adequate Sleep
Everyone is aware of the importance of sleep, yet not everyone gets enough of it. A study in The Journal of Sleep reported that abnormal sleep patterns were associated with lower tetosterone levels in men. The results concluded that differences in sleep quality and quantity signficantly effected morning testosterone levels in healthy male participants. Adequate quality sleep is defined as seven to eight hours of undisturbed sleep.
Reduce Body Fat
Obesity is on the rise and researchers believe that body fat has an effect on testosterone complications such as infertility, semen quality and erectile dysfunction. A review in the Journal of Andrology reports that natural weight loss is an option for individuals with high body fat looking to restore fertility and normal testosterone concentrations.
