Testosterone and estrogen are hormones found in males and females. Males have high levels of testosterone and low levels of estrogen, and females are completely opposite. In men, testosterone is key for sexual drive, bone and muscle strength, and sperm production. As you get older, your testosterone level gradually declines about one percent a year after age 30 according to the Mayo Clinic's website. Hair loss is a side effect that comes with using steroids to boost your testosterone levels. By taking an alternative approach to these substances, you can keep your hair intact.
Step 1
Add more fatty foods to your diet to boost your testosterone levels. Choose mono and polyunsaturated fats that are the good types. Eat almonds, walnuts, flax seeds, sunflower seeds, avocados, olives and salmon to get your good fats.
Step 2
Reduce your weight if you are overweight by cutting back on your calories. Fat tissue causes testosterone levels to plunge according to the Natural Bodybuilding and Fitness Nutrition Station website. Reduce your intake by 500 calories a day to lose about one pound of weight a week.
Step 3
Reduce your intake of alcohol. High alcohol intake not only damages the liver, but it also has a negative impact on testosterone levels. Drink no more than one or two alcoholic beverages a day.
Step 4
Talk to your doctor about a testosterone patch. With this treatment, a patch gets applied to your skin and left on for a 24-hour period. During this time, a steady dose of testosterone absorbs into the skin according to the Drugs.com website. Make sure to follow the instructions carefully on the placement of the patch and watch out for skin irritation.
Step 5
Consume more cruciferous vegetables. Broccoli, cauliflower and cabbage yields compounds called indoles that help lower certain estrogens, which in turn can help reduce estrogen's inhibitory effects on testosterone production according to the iFit and Healthy website. Eat them raw for snacks, steam them and whip up cole slaw and have it as a side dish.
Step 6
Get to bed at a decent hour. During sleep, your body gets to recover and recharge, and you also release key hormones like testosterone and human growth hormone. The Centers for Disease Control recommend that adults get 7 to 9 hours a night.
References
- Mayoclinic.com: Testosterone therapy: Key to male vitality?
- Natural Bodybuilding and Fitness Nutrition Station: Ways to Boost Testosterone Levels
- Fitness Tips for Life: How to raise your testosterone level
- iFit and Healthy: How to Increase Testosterone Levels
- Drugs.com: Testosterone Patches
- CDC: Sleep and Sleep Disorders
