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10+ Testosterone Boosters In Your Supermarket

10+ Testosterone Boosters In Your Supermarket

Did you know that there are over 10+ testosterone boosters in your local supermarket? Yes, boosting your testosterone levels isn’t all about injecting anabolic steroids and  dealing nasty side effects. You can get natural steroids and T-boosting compounds from foods that are probably in your pantry or local supermarket right now.

Why Choose Foods for Boosting Testosterone?

Low testosterone levels are generally bad for health. This hormone is necessary for maintaining balance in the body, allowing you to maintain optimum health. It plays a role in lean muscle building, and it can help keep your reproductive system healthy. In some cases, it can even help supercharge your performance in bed.

T-levels can be improved by taking supplements and injecting synthetic steroids. These are effective but come with risks. Going natural is a good option. You can’t go wrong with natural. Our bodies have adapted to nature and nature has created foods that can help us take care of ourselves and our hormones better. Herbs and foods are not limited to giving us sustenance. They are also abundant in nutrients that can help our bodies cope with diseases and infections. That includes our concern on raising T-levels.

Coffee

This black elixir is great for boosting your testosterone levels. Its list of benefits includes naturally increasing T (testosterone) hormone levels.

The caffeine in coffee is responsible for this effect. Studies found that 200 to 400 mg of caffeine taken per day could produce significant increases. This can be obtained from 1-3 cups of strong coffee. (However, the study also indicated caffeine does increase cortisol levels.)

One reminder on your coffee intake is to avoid drinking too much. Overconsumption of caffeine is known to increase cortisol levels in the blood. This is a hormone linked to stress. Your stress level increases if you have too much cortisol and this will lower testosterone and start breaking down muscle mass.

Olive oil

This Mediterranean diet staple is also good for T-levels. Men in the Mediterranean region, who have diets that included daily intake of olive oil, are known to father children even when they are past their prime.

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This “extended” virility may be attributed to their daily intake of olive oil. A tablespoon a day of this healthy oil can produce a significant rise in T-production.

Brazil nuts

This tree nut contains good, healthy fats, vitamins, and minerals that improve health. Selenium, in particular, acts as a potent T-booster. Most people with low testosterone are also low in this important trace mineral. Brazil nuts are one of the best natural sources of selenium.

Studies found that regular intake of selenium raises the serum levels of testosterone. Selenium is being considered as a viable option for treating infertility.

Almonds

These tasty nuts can do a lot for your T-levels. You can eat these whole, raw, and also be made into almond butter.

Almonds are rich natural sources of magnesium. This essential mineral has a vital role to play in T-production. This works in two major ways.

One, magnesium helps drive the process of T-production in the testes. Two, magnesium promotes better sleep. This is important in T-production and hormone balance. If you sleep better, your hormonal signaling system works more smoothly. Good sleep quality also helps lower hormones that inhibit T-production, such as cortisol.

Red wine

The compound resveratrol in red wine is more popularly known for its positive effects on the cardiovascular system acting as a vasodilator. This same effect can help boost testosterone production.

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Better cardiovascular health would result in better blood flow. The Leydig cells in the testes will receive more oxygen and nutrients. Waste and toxins are less likely to pile up in the testes and slow down T-production. It’s like having the pipes cleaned, gears work more efficiently and the engine runs smoothly.

All the testosterone supportive nutrients from other foods such as zinc, cholesterol, and magnesium will be better delivered. If you suffer from poor cardiovascular functioning, all these nutrients won’t reach the cells that need them.

So, do what the French and the people from the Mediterranean region do –drink one or two glasses of wine on a daily basis. These people are well known for their virility.

Caution: If you do not drink alcohol, do not start drinking wine solely for the purpose of raising your T-levels. There aren’t yet enough conclusive studies that prove the safety of daily red wine consumption in those who have never included this alcoholic drink in their daily diets. Also, check with your doctor before planning to drink red wine. This drink may be healthy but it still contains alcohol. It still has the potential to cause more problems such as liver disease when consumed in excess.

An alternative is to get resveratrol from grapes. The levels are not as high as found in red wine but at least it is much safer. People who are better off without any alcoholic drinks may still enjoy the T-boosting effects of resveratrol from grapes. Another good natural source of resveratrol is Japanese knotweed.

Oysters

Look at any aphrodisiac list and oysters are sure to come up. This isn’t just some tall tale. Oysters do help improve libido by raising T-levels because they are a rich source of zinc. This is another mineral that supports T-production.

Studies found that regular intake of zinc is linked to an increase in T-levels. It is also linked to increasing libido.

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Eggs

Eggs have an abundant array of natural compounds that support higher T-levels. This includes proteins and vitamin D. Cholesterol is the most notable component of eggs in terms of T-boosting effect.

Cholesterol is most often thought of as a “bad” ingredient and everyone must stay away from it for heart health. The truth is quite the opposite. There is such a thing as good cholesterol, particularly high-density lipoprotein, and this important compound is used as a precursor for the production of testosterone.

Eggs contain the good type of cholesterol that the body can convert into testosterone. By eating more eggs daily, you are essentially feeding your body with more cholesterol it can use for more T-production.

Butter

The right kind of fat is good for T-levels. Testosterone is a type of steroid hormone that have fats as the backbone of their molecular structures. If you deprive your diet of good fats, you are then limiting how much testosterone (and other hormones) you can produce.

Butter is another good, rich source of saturated fats for higher T-levels. It is also a good source of other T-boosting elements such as zinc.

Celery

This green vegetable is more than just a nice addition to a Bloody Mary and works more than just a garnish. Celery is high in potent plant sterols that support T-levels. These compounds are so powerful that research found that just the smell of celery may already speed up T-production.

Two most notable plant sterols found in celery are androstanol and androstenone. Celery also contains luteolin. This flavonoid is known for its anti-estrogenic effect. Higher estrogen levels dampen T-production. Another flavonoid, apigenin, is also present. Apigenin has demonstrated capabilities in boosting T-levels.

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Coconut oil

This is one of nature’s richest sources of healthy fat. It is dense with MCTs (medium chain triglycerides). This type of fat is used by the body as a source of energy. The fatty acid chains in coconut oil can also be used by the body in producing testosterone. Extra virgin coconut oil is the best choice.

Coconut oil has a very high smoke point, which makes it very good for cooking. A high smoke point means that the oil stays stable and molecules do not break down when exposed to high heat. Health dangers from cooking with unstable oils come from the oxidized fats. When the oils and fats are oxidized, free radicals and other potentially toxic compounds are released. So it is not really the actual oil or fat itself that’s dangerous to health. Coconut oil can be used for cooking, as well as for frying.

Ginger

Ginger is rooted in natural therapies as an effective treatment for numerous ailments. It promotes general well-being. Ginger can also help in raising testosterone levels, as well as improving sperm count and mobility in infertile men. This showed a huge potential in improving male hormonal balance in the general population.

Start eating more ginger by taking it as a tea. You may also add more of this herbal root to salads, dips, dressings, stews and soups. A 1-inch piece may be added to smoothies and green juice for some added zing and boost in health benefits.

Avocados

Another healthy natural source of fats is avocado. This green tropical fruit is dense in monounsaturated fats. This fat does many good things in the body, including reducing inflammation that interferes with T production.

Aside from the heathy fats, avocados are also high in phytonutrients, minerals, and vitamins. It is rich in dietary fiber, folic acid, iron, magnesium, potassium, vitamin B3 (niacin), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), vitamin B1 (thiamin), vitamins K, C, and E.

Conclusion

Nature offers us these remedies that boost testosterone to raise T-levels naturally. Most of these foods have been in use by traditional health practitioners for centuries. Modern research is uncovering the many hidden compounds that show potential in helping address our many health concerns such as low testosterone.

Featured photo credit: Norman Toth via unsplash.com

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Alex Eriksson

Founder & CEO, Anabolic Health

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Published on November 14, 2018

Why You Suffer from Constant Fatigue and How to Deal with It

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.  It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life. 

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation. 

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

  • chronic tiredness, exhaustion or sleepiness
  • mental blocks
  • lack of motivation
  • headache
  • dizziness
  • muscle weakness
  • slowed reflexes and responses
  • impaired decision-making and judgement
  • moodiness, such as irritability
  • impaired hand-to-eye coordination
  • reduced immune system function
  • blurry vision
  • short-term memory problems
  • poor concentration
  • reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

  • Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.
  • Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.  Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.
  • Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.
  • Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue. Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Common lifestyle factors that can cause fatigue include:

  • Lack of sleep
  • Too much sleep 
  • Alcohol and drugs 
  • Sleep disturbances 
  • Lack of regular exercise and sedentary behaviour 
  • Poor diet 

Common workplace issues that can cause fatigue include:

  • Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.
  • Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone. 
  • Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.
  • Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.  These may include:

  • Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.
  • Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.
  • Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time. In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms. When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

  • How you feel
  • What time of day it is
  • What may have contributed to your fatigue
  • How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement. Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.  This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

If working on your list of to-do’s or goals becomes too overwhelming, start reducing and prioritizing the things that matter most.

Start with prioritizing just 3 things every day. When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked. Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments. You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.  Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance. We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

Napping can improve learning, memory and boost your energy levels quickly.

This article on the benefit of napping is a useful place to start if you want to learn more: How a 20-Minute Nap at Work Makes You Awake and Productive the Whole Day

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming. 

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

9. Get More Quality Sleep

To avoid tiredness, exhaustion and fatigue, getting enough quality sleep matters. 

Your body needs sleep to recharge.  Getting the right amount of sleep every night can improve your health, reduce stress levels and help us improve our memory and learning skills.

My previous article on The Benefits of Sleep You Need to Know will give you some action steps to start improving your sleep. 

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.

Eating a balanced diet helps keep your blood sugar in a normal range and prevents that sluggish feeling when your blood sugar drops.

11. Manage Your Stress Levels

Stress is one of the leading causes of exhaustion and fatigue, and can seriously affect your health.

When you have increased levels of stress at work and at home, it’s easy to feel exhausted all the time. 

Identifying the causes of stress and then tackling the problems should be a priority. 

My article on How to Help Anxiety When Life is Stressing You Out shares 16 strategies you can use to overcome stress.

12. Get Hydrated

Sometimes we can be so busy that we forget to keep ourselves fully hydrated.

Water makes up about 60 percent of your body weight and is essential in maintaining our body’s basic functions.

If we don’t have enough water, it can adversely affect our mental and physical performance, which leads to tiredness and fatigue.

The recommended daily amount is around two litres a day, so to stay well hydrated keep a water bottle with you as much as possible.

The Bottom Line

These 12 tips can help you reduce your tiredness and feeling of fatigue.  Some will work better than others as we are all different, whilst others can be incorporated together in your daily life.

If you’ve tried to make positive changes to reduce fatigue and you still feel tired and exhausted, it may be time to consider making an appointment with your doctor to discuss your condition.

Featured photo credit: Annie Spratt via unsplash.com

Reference

[1]Oxford English Dictionary: Definition of fatigue
[2]NHS Choices: 10 Reasons for feeling tired
[3]Verywellhealth: What is chronic fatigue syndrome
[4]Everyday Health: Why does type 2 diabetes make you feel tired
[5]Mayo Clinic: Sleep apnea
[6]Harvard Health: The lowdown on thyroid slowdown

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