Yoga is not only for peace but has several beneficial factors that can improve men’s reproductive health. It is considered a natural way to balance testosterone levels in men. Here are 5 natural ways with yoga with which men can improve testosterone.
- Keep Calm and Do Yoga
Yoga is often considered the last resort for most men suffering from lowered testosterone as they still believe, yoga is only for women and all it does is make you flexible. That cannot be further from the truth. You will be surprised to know just how beneficial yoga can be for all the men suffering from low sex drive, energy deficiency, insomnia, and other issues as a result of lack of testosterone. You see practicing specific yoga poses consistently can dramatically accelerate your testosterone production by increasing blood flow in testes and around the pelvic region.
Some of the yoga poses like Bhujangasana (Cobra pose), garudasana (Eagle Pose), Marjaryasana (Cat Pose), and Sarvangasana (Bridge pose) have proven to increase testosterone by 16% (average) just after holding each pose for 2-3 minutes. According to a 2001 study conducted by Russian scientists, it has shown that men who practiced these poses regularly for six months have shown an increase in testosterone levels by an average of 57%. Another major factor that can affect testosterone production is stress. Stress decreases the testosterone levels by increasing the level of cortisol in our bodies. This problem can often be solved by practicing meditation. Meditation helps us relax our minds and bodies. Try breathing deep, in and out through your nose for 15 minutes, and feel the peace.
Based on the study published by the National Library of Medicine, it has been demonstrated that yoga practice, particularly yoga stretching in elderly males, can contribute to a boost in testosterone production. Engaging in 90 minutes of yoga stretching has shown to improve parasympathetic nerve activity, enhance stress hormone regulation, and positively impact the mental well-being of healthy adult men, even if they have no prior experience with yoga.
- Eat a balanced Diet
If you are someone who is suffering from symptoms of low testosterone like mood swings, low libido, muscle loss, and premature aging, then your diet might have to take the blame for your suffering. Decreasing testosterone levels in men after 40s is quite natural and the only real thing you can do is delay the process because it can’t be stopped. So, consuming a properly structured diet consisting of healthy and nutritious foods are crucial to your testosterone production. If you are not consuming adequate amounts of proteins, fats, greens, and vitamins regularly, your body won’t be able to function properly as a result your testosterone levels along with your overall health will eventually start to deteriorate.
Some of the foods that you should limit or abate from completely are alcohol, soy-based products, artificial sweeteners, caffeine, and smoking. These foods are proven to increase the estrogen levels which results in decreased testosterone, as these two have an inverse relationship. Now for the foods that you should certainly incorporate in your diet are proteins (fish, meat, and eggs), any kind of fruits and vegetables, and fibers. If the levels are still low try adding supplements like vitamin D, magnesium, zinc, and pomegranate juice.
- Weight Training
Any systematized and organized physical activity can increase the testosterone secretions in our blood but the most productive of them all is Strength and weight training. Performing high-intensity exercises i.e. which requires you to exert 70-80% of your strength and energy, along with fatigue, muscle exhaustion, and adequate rest periods have shown the biggest jump in testosterone levels. Rest periods of 90 seconds or a combination of 60 and 90 seconds in between sets; have proven to be the most optimal amount. There are many different types of training styles like power, circuit, strength, endurance, and each style of training effects testosterone levels in different ways.
But according to a 2013 study published by the University of Belgrade, Serbia it has shown that the method of sub-maximal effort to failure popularly known as the method for muscle hypertrophy has resulted in the strongest increase in testosterone secretions. Hypertrophy training has the highest influence on testosterone levels because of the increased amount of lactic acid and catecholamine presence in the muscles. The most important period to make the most out of the anabolic effects of hypertrophy is right after training, more specifically 30 minutes after training where you need to consume a high protein meal.
In an interview with Dr. Isaac featured on WebMD, it was revealed that research indicates strength-training workouts may have a more significant impact on testosterone levels during the evening. Consequently, scheduling your exercise session after work, rather than early in the morning, could lead to an even greater and more prolonged boost in testosterone levels.
- Cold shower
Cold showers have been known to have several benefits to our health for ages. It increases our cardiovascular health, immune system, and vitality, just to name a few. There have been multiple studies showing that taking cold showers greatly increases the body’s testosterone levels but how does it happen?. You may have observed that during cooler temperatures the scrotum lifts itself and similarly dips itself at warmer temperatures. This is because the male reproductive system performs at its best at cooler temperatures. That is the reason; your balls hang outside of your body to keep itself 3 to 4 degrees cooler than the rest of your body. So the idea behind a cold shower is to keep your testicles cool which increases your testosterone as a result it produces better quality and quantity of sperm cells.
Now, don’t just hop into cold water right after reading this otherwise you are going to end up with a runny nose the next day. Your body needs time to adapt to the chills. Start your shower with warm water then gradually reduce the temperature at a cooler setting in the end for 2-3 minutes. Do this and gradually reduce the temperature to cooler and cooler settings day by day. But don’t shower with ice-cold water for more than 5 minutes; it may harm your health.
- Sleep like a baby
Good quality sleep is one of the most essential components for testosterone production. When someone suffers from low testosterone the majority of times they will look for external medical support like drugs, supplements, patches, and whatnot. But most often than not, they will neglect the importance of good sleep. According to a study conducted to find the relationship between sleep and testosterone. It is found that men who slept 5 hours or less for 8 days showed a decrease in testosterone production by 10-15% on average. Your body increases its testosterone production when you are asleep and decreases the longer you stay awake. But it has been observed that the highest spurt of testosterone production happens during the Rapid Eye Movement (REM) stage of your sleep cycle. The REM stage is when your body is paralyzed but your brain acts somewhat awake which makes you dream vividly.
According to the National Center for Biotechnology Information, sleep fragmentation and obstructive sleep apnea have been linked to decreased testosterone levels. In older men, the duration of total sleep time plays a role in predicting morning testosterone levels. Testosterone plays a crucial role in male sexual behavior and reproduction, while also exerting significant beneficial effects on muscle mass, strength, adiposity, bone density, as well as overall vigor and well-being.
But it does not take much to mess up a good sleeping session, thanks to all the electronic gadgets we are surrounded with. Electronic gadgets like smart-phones and laptops radiate significantly high amounts of blue light which suffocates your body’s production of melatonin that can potentially throw off your circadian rhythm. So before trying out any expensive testosterone boosters, close your curtains, turn the lights off and go to sleep.
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- Numerous yoga poses
Numerous yoga poses can help to enhance your core strength. Poses such as the locust, bow, and plow are effective in stimulating the nerves that supply your pelvis area.
Other yoga moves include the cobra, sated twist, and full lotus. These exercises help calm your tension and enhance your breathing.
Besides, these poses help your pelvis area firm up. They stimulate your perineum area and the veins that connect to the prostate.
These poses require a lot of strength and endurance. But their effects on the prostate are enormous.
The prostate is vital for the production of testosterone and supports natural T cell growth.
Besides, the core is part of your body that does the thrusting and grinding during sex. Hence if it’s robust, you get the essential energy and stamina to complete a fulfilling sex.
A study by the Benares Hindu University found that men who do routine yoga experienced a 57% increase in testosterone production.
- Better breathing
Yoga also helps you to regulate your breathing. Many yoga exercises support the correct and powerful gaseous exchange.
This help to regulate the lungs and heartbeat so that intense sexual excitement doesn’t rush you to premature ejaculation.
It stimulates the abdomen to capture much oxygen that fills your lungs. This way, you have purified blood.
Besides, abdominal breathing helps you to modulate sexual arousal. It works by relaxing the pelvis muscles when you inhale, reducing the strain causes by arousal.
Yoga moves like the camel pose, bridge pose, and fish pose are effective in expanding your diaphragm.
Besides, the improved nasal breathing from these poses stimulates the secretion of nitric oxide.
Nitric oxide is essential for vein dilation, thus ensuring that much blood flow to vital organs, including your penis.
Abundant nitric oxide increases Gonadotrophin which supports testosterone production. And testosterone equates to better sexuality generally.
In conclusion, we discussed five natural ways with yoga that can help men boost their testosterone levels. We hope that with the yoga methods mentioned above, every man can increase their testosterone levels or improve their hormonal health.
SIMILAR QUESTION
What Are The 4 Foods That Boost Testosterone?
Introduction
Testosterone is a hormone produced by the body that plays a role in many aspects of our health and functioning. Testosterone levels can fluctuate due to age, lifestyle, and diet. Eating certain foods can help to boost testosterone production and maintain healthy levels. In this paper, we will discuss the four foods that can help to boost testosterone levels.
1. Eggs
Eggs are a great source of protein and contain essential vitamins and minerals that can help to boost testosterone production. The cholesterol found in eggs helps to increase testosterone levels, and the protein helps to support muscle growth. Additionally, the antioxidants found in eggs can help to reduce inflammation and improve overall health.
2. Avocados
Avocados are rich in healthy fats, vitamins, and minerals that can help to boost testosterone levels. Avocados contain monounsaturated fats, which can help to lower cholesterol levels and improve blood flow. Additionally, avocados contain a compound called lutein, which can help to increase testosterone levels.
3. Oysters
Oysters are a great source of zinc, which is an essential mineral for testosterone production. Zinc helps to regulate hormone production and can help to increase testosterone levels. Oysters also contain omega-3 fatty acids, which can help to reduce inflammation and improve overall health.
4. Pomegranates
Pomegranates are a great source of antioxidants, which can help to reduce inflammation and improve overall health. Pomegranates contain ellagic acid, which helps to increase testosterone levels by blocking the enzyme that breaks down testosterone. Additionally, pomegranates are a good source of vitamin C, which can help to boost testosterone production.
Conclusion
In conclusion, eating certain foods can help to boost testosterone production and maintain healthy levels. Eggs, avocados, oysters, and pomegranates are all great sources of nutrients that can help to increase testosterone levels. Eating these foods regularly can help to improve overall health and boost testosterone production.
