Testosterone is a natural hormone found predominantly in males, but also in females. It is the most potent naturally occurring androgen -- male sex hormone -- that is formed by the interstitial cells of the testes, and also by the ovaries and adrenal cortex. Testosterone encourages the healthy growth of bones and muscles, and helps maintain muscle strength in both males and females. Natural therapies can be applied to either increase or decrease testosterone in your body, depending on your specific needs.
Step 1
Increase your intake of soy by consuming soy milk, tofu or other soy products. Soy protein raises the body's levels of estrogen, the main female hormone, and this has a lowering effect on testosterone levels, notes Dr. Lam, M.D., author of "Beating Cancer with Natural Medicine."
Step 2
Reduce your sleep time. A lack of sleep contributes to cortisol production, and this will lower your testosterone levels, suggests the University of Chicago Medical Center. Seven to eight hours of sleep is optimal for healthy testosterone levels, but any less will support lowering your testosterone levels.
Step 3
Avoid eating cruciferous vegetables such as broccoli, cauliflower, radishes, turnips, cabbage and Brussels sprouts. These vegetables have all been shown to dramatically reduce estrogen levels, thereby raising testosterone levels, so avoiding them can support lowering your testosterone levels naturally, as explained by The Weston Price Foundation.
Step 4
Decrease your essential fatty acid, or EFA, consumption. Essential fatty acids come from sources such as peanuts, avocados, fish and nutritional oils like flax seed, olive and canola oils. These foods are a great way to naturally boost testosterone levels, so reducing their intake will encourage a lowering of testosterone, notes "Iron Man" magazine.
References
- Medical Dictionary: Testosterone
- Sports Science: Testosterone and Reproductive Dysfunction in Endurance-Trained Men
- "Iron Man" Magazine: Anabolic Hormone Stack
- The Weston A. Price Foundation: Natural Protection Against Estrogen Overload
- University of Chicago Medical Center: Lack of sleep alters hormones, metabolism, simulates effects of aging
- Dr. Lam: Soy and Estrogen Dominance
