Androgens are steroid hormones, produced both in men♂ and women♀. In men, the main source is the testes. In a woman, the ovaries before menopause, and by the adrenal glands, thereafter.
In adolescence their levels drive of physical changes. Androgens belongs to a class of hormones called anabolic hormones. They promote muscle growth, stamina, energy, and vigour. Healthy levels of are equally important in men and woman to promote general health and body composition.
The research is pretty conclusive: both genders men and women should ensure they have healthy levels, especially as they age; and even more so in andropause and menopause.
Here are five evidence-based ways to boost levels of androgens naturally.
1.) Minimize Stress
Long-term stress elevates levels of the hormone cortisol. And high cortisol levels have a negative impact on androgens. These two hormones go up and down like a seesaw; lowering your cortisol (stress) levels, boosts your androgens!
Your breath is the simplest way to reduce stress. The vagus nerve is the longest parasympathetic (relaxing) nerve in the body. It extends directly from the brain to the abdomen. It passes through the diaphragm, your breathing muscle. One relaxed mindful breath, in purely mechanical terms, can squeeze the muscle of the diaphragm around the middle opening where the vagus nerve passes.
Caution: one moment of bringing your awareness to the simple fact of your existence, even once a day can tell your brain to relax, to reduce your cortisol levels and boost your androgen levels. Imagine the difference that a seven-minute per day routine of relaxed breathing can do to boost your androgen levels!
2.) Get Plenty of High-Quality Sleep, and If You Can Nap
Sleep and exercise are all important for your health. Optimal sleep is, however, the king! Hormone production requires a good amount of deep sleep or REM Sleep periods correspond to the regenerative powers of the glands and the central nerves system). Interestingly the human brain also produces a great deal spindling brain waves during napping. So if you can take a 20 min hr power nap is the best booster, especially in the early afternoon.
The ideal amount of sleep? It varies from person to person. Research point to around 7–10 hours of sleep per night. But everyone is different. If you have been getting less than 7 hrs, for every hour of lost-sleep you are likely facing a 15% reduction in androgen levels.
Caution: take a good quality liquid vitamin D. Vitamin D is an oil. Oils are liquid, Solid tablets have a much lesser absorption. Also, it is best to test your vitamin D and zinc, if you suspect a deficiency.
5.) Follow a Healthy Lifestyle; laugh, eat well and have a healthy sex life
Focus on an environmentally clean lifestyle and reduce exposure to heavy metals, and estrogen-like chemicals such asBPA, parabens, found in some types of plastic. Eat healthily and locally and limit your alcohol and drug use, medical or recreational, also decrease androgens.
A plays an important role in regulating your sex hormone.
Laughter,happiness,success and ahealthy sexlife also boost your levels, plus the level of endorphins and dopamine, chemicals in the brain that promote better health, lower stress and cortisol and in return higher androgen levels, stamina and energy — make them a part of this continual cycle of life.
Pine Pollen Powder or Tincture
Among all the plants studied for longevity, pine pollen is one of a kind. The newest entry into the superfoods category, pine pollen shines as the only 100% plant-based food that is a source of bio-identical Phytoandrogen, and androgen precursors, and a dozen more plant sterols.
It seems from the 25% active genetic heritage that we share with the pine trees, the synthesis of androgens is one of them.
Best way to take the pine pollen for the absorption of its innate androgens is a tincture or macerate. It has vitamin D and minerals such as zinc; which also boost levels.
As a superfood pine pollen is rich in amino acids; it boasts all the essential amino acid required for Nitric Oxide (NO) production, another androgenic and anabolic hormone-regulated in the body associated with good cardiovascular health relating to erections and orgasms in men and women.
Ashwagandha root, tincture, or standardized extract
This traditional Ayurvedic herb can lower cortisol by around 25%. Lower cortisol levels by 10-15%. In infertile males with low sperm count, it raises it by 167%.
The best way to take Ashwagandha is in a tincture or a powder form of the root. The optimal dose is 6g a day usually divided into three doses 2 grams each.
Caution: take a good quality Ashwagandha,ideally organic and tested for pesticides and heavy metals.