Testosterone is usually associated with men, but women also have testosterone which plays a distinctive role in health. The ovaries and adrenal glands both work together to produce the proper amount of testosterone, about one-seventh the amount of testosterone each day that men do. Testosterone is important for females, as it support muscle development and bone strength and also contributes to sex drive, or libido.
Step 1
Increase your daily intake of vegetables such as broccoli, cauliflower, radishes, cabbage and turnips. These specific foods reduce estrogen levels and in effect raise testosterone levels. Soy is also a food item that raises estrogen levels, so eliminate soy from your diet.
Step 2
Slow down and relax, as stress releases cortisol, a stress hormone that drops testosterone levels. Try to spend time meditating before the day begins, and work on deep breathing exercises and prayer exercises to reduce your stress levels.
Step 3
Have sex often, as sexual stimulation increases the production of endorphins that raise testosterone levels naturally. Enjoy having sex at least one time per week to experience the full benefits in raising testosterone.
Step 4
Increase your intake of healthy fats in your diet through eating nuts, seeds, fish, olive oil and avocados. Fat is the most important macro-nutrient to consume when trying to naturally raise testosterone levels. Fat plays an important role in regulating many hormonal processes of the body. Healthy fats sustain hormonal health.
Step 5
Limit your consumption of alcohol, as alcohol makes the body slow down its production of testosterone as it works to eliminate the alcohol out of the system. This is a practical measure that is good for general health as well.
Step 6
Sleep consistently for seven to eight hours each night, with a consistent sleep and wake cycle through the weekends. Sleep is not only important to overall well being and hormonal balance, but individuals that get enough sleep have higher levels of testosterone than individuals who do not have regular patterns of sleep, suggests Natural-Hormones.net.
