Combination of healthy food and exercise is a must.

Combination of healthy food and exercise is a must.

The defining characteristics of a man can be attributed to the levels of healthy testosterone he has in his system. And because it plays a key role in sexual development and reproduction it is considered as an indispensable hormone. When testosterone is in abundance (just so long as it stays within normal limits) vigor and virility in men are evident. But if there is shortage of testosterone, which happens all too often in this generation by the way, appalling symptoms become apparent.

Today most especially in developed countries, reports of rapidly declining testosterone are increasing. Men are now seeking medical treatment complaining about low sperm count, poor sperm quality, infertility and sexual dysfunction among others; these are just to name a few of the symptoms brought about by low testosterone. All these reports and complaints would probably bring you to question why testosterone levels in a good majority of the male population are dramatically declining over the last twenty years.

Well, if you look at statistics it wouldn’t be difficult to understand why this is so. Obesity, cardiovascular diseases and diabetes are on the rise and consequentially these conditions affect testosterone levels negatively. If these medical conditions remain unaddressed testosterone will continue to plummet and men will inevitably suffer the consequences.

Health experts believe that these conditions can be avoided with proper diet and exercise. In addition, there are specific foods and exercises that can help improve testosterone production. Here they are.


  • Grapes

Grapes contain resveratrol in its skin which helps prevent erectile dysfunction and low sperm counts. It contains anti-inflammatory and antioxidant properties that hinder the damaging effects of free radicals to the corpus cavernosum, the muscles and other vascular structures in the penis. Aside from that it helps improve smooth muscle functioning, this is particularly essential in penile erection. Resveratrol also increases levels of nitric oxide in the body. Nitric oxide is important in maintaining peripheral and vascular nerve health as well as the relaxation and dilation of blood vessels to ensure proper blood flow. Inadequate nitric oxide may possibly lead to cardiovascular diseases.

  • Avocados

Avocados are rich in folic acid and vitamin B6 both of which are important in reducing the risk of getting a heart attack and deaths caused by heart attack. Homocysteine, an amino acid used in cellular metabolism is an important indicator for the development of cardiovascular disease. Elevated levels of homocysteine in the blood put a person at risk for cardiovascular disease. You can lower your risk by taking folic acid, vitamin B6 and B12. If your diet lacks folic acid and vitamin B6 your homocysteine levels will rise. And we all know that cardiovascular disease is one of the reasons why testosterone levels run low.

  • Pomegranate

Pomegranate has been shown to increase concentrations of testosterone in the blood; this was according to a research done in Queen Margaret University in Edinburgh. The study involved fifty eight volunteers, both men and women aging twenty one years old to sixty four years old. At the end of the study, those who drank pure pomegranate juice had a dramatic increase in their testosterone levels.

  • Garlic

Garlic contains a special kind of compound known as allicin known to lower levels of cortisol or otherwise known as the stress hormone. Since cortisol competes with testosterone, lowering it allows testosterone to reach its receptor sites and function optimally.


  • Heavy Lifting

Research has shown that when a man lifts heavy weight dumbbells their testosterone levels rise. But it takes around two to three full body weight lifting workouts in a single week to be able to see results. It is important to know that beginners aren’t allowed to go full force with heavy lifting. You can start off with weight training exercises until your muscles are strong enough to carry heavy weight barbells.

  • Sprint

According to one study, doing sprints will effectively boost testosterone levels. You can alternate sprints and weight training at the gym. Five to ten short sprints will do just as long as it doesn’t last more than fifteen seconds. To get optimal results try to sprint two to three times a week.

  • Longer rest periods in between sets                                     

When working out make it a point to rest in between sets about a hundred and twenty seconds each. Scientists believe that having longer rest periods will help build up testosterone.

The important thing to remember when it comes to building up testosterone is the basics. Always go back to the basics. A healthy diet coupled with the right exercise will not only keep you safe from obesity, diabetes and cardiovascular diseases it will also help you gain back your machismo by increasing your testosterone levels.

Contributor: Florence Aguilar – A registered nurse working for, is an avid health writer who keeps himself abreast of the latest research and studies on Tongkat Ali Extract and Health Topics. He believes in the benefits of continued learning and aims to inspire and make the world a better place for both men and women through her writings.