Testosterone is one of the primary male sex hormones, and it is sparsely present in females. It is naturally produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts of testosterone.
This hormone is primarily responsible for triggering physical changes in boys during puberty. Deep voice, increased muscle volume, and hair growth is attributed to testosterone secretions. This hormone is essential for overall health and regulates libido or the sexual drive in males.
Why Is Testosterone Important?
Poor testosterone levels can lead to many health issues. It can cause hormonal imbalance affecting mood and emotions, from disruption of sleep to the risk of osteoporosis and decrease in libido to sexual dysfunctions. Reduced testosterone is linked to obesity, increased risk of comorbidities, and premature death. Women also need to have healthy testosterone levels and estrogen and progesterone hormones.
Stress, poor diet, and an unhealthy lifestyle can impact testosterone levels, only to throw the body out of gear. Research indicates that most people suffer a decline in testosterone levels with age. It is estimated to lower by 1% every year after turning 30 (1).
An upsurge in testosterone levels can increase muscle mass in the body, adding to your vitality. The hormone is equally important in female sexual health, and improving it to healthy levels can boost general health. However, the good news is that the testosterone levels in one’s body can be augmented. Here are a few ways you can give this hormone a boost.
How to Elevate Testosterone?
Regular Exercise is Quintessential
The benefits of regular exercise cannot be undermined. One of the most effective ways to prevent a host of lifestyle diseases and boost your testosterone is regular workout. People who exercise regularly naturally tend to have increased hormone levels that keep them fit. Some of the better-known exercise types for improved testosterone include weightlifting, high-intensity interval training, and other forms of resistance exercises.
It brings us to discuss the relevance of shedding those extra pounds. While a positive body image is one thing, excessive weight can be dangerous. Being overweight could trigger the risk of developing diabetes, increasing heart disease, and high blood pressure, leading to disruption in the natural production of testosterone.
Follow a Balanced Diet
Just as a poor diet can drop your testosterone levels, a balanced diet can positively impact it. While overeating and crash dieting aren’t favorable for maintaining a healthy body, appropriate calorie intake, including protein and the right carbs, can help maintain healthy testosterone levels.
Both protein and carbs have been associated with an upsurge in the hormone, combined with resistance training. Research indicates that even healthy fats are essential for testosterone generation. A balanced diet that comprises whole grains and the required proportions of fats, proteins, and carbs can optimize hormone levels and improve long-term health.
Chicken, fish, eggs, beef, nuts, tofu, and other seeds are rich in protein. Include an ideal amount of a viable protein source in your food according to your age, sex, and active lifestyle. It allows your body to make more of the substance required to bind with testosterone.
Minimize Your Stress
Stress has become a salient feature of everyday life. Studies show that long-term stress can increase the cortisol hormone in your body to counter testosterone levels. Cortisol can rapidly reduce testosterone, and they have a cause-and-effect relationship. Sometimes stress and high cortisol can result in undesirable weight gain and accumulation of fat in the body disrupting testosterone levels.
Get Sunlight
Sun is a natural source of vitamin D and can provide you with the required supplement of vitamins necessary to elevate your testosterone levels. Deficiency of vitamin D is a common problem as many people have sub-optimal levels. Some studies have shown how increasing vitamin D and calcium can amplify testosterone levels (2).
Morning sunlight is rich in vitamin D. If you are unable to meet your daily needs, you can consult your health care professional about buying a suitable vitamin D supplement. They can also suggest vitamin D injections for quick supplementation.
Supplements
Sometimes micronutrient deficiencies can also cause decreased testosterone production. You can also add zinc, vitamin B, C, and E to your diet or have them as supplements to enhance your testosterone levels.
Zinc and magnesium are essential for the production of testosterone. To have the required amount of testosterone in your body, you can consider foods such as oysters, yogurt, sesame seeds, pumpkin seeds, bran cereals, and other minerals.
Fish is also known as a good source of vitamin D. You can naturally boost your testosterone levels with the consumption of fatty fish such as mackerel, tunas, and salmon. Vitamin and mineral-rich seeds such as flax seeds, chia seeds, and nuts can also cover the nutrition deficiencies in the body and improve hormone levels.
Ensure a Good Night’s Sleep
Yes, as much as exercise, sleep plays a pivotal role in regulating testosterone levels, sound sleep is also essential. And research suggests that restful sleep ranging from 7-10 hours can positively impact your health and boost testosterone.
Natural Testosterone Boosters
Some herbs are known to enhance testosterone levels. Research indicates that herbs such as Ashwagandha and ginger can boost testosterone levels. The former herb is also known to lower cortisol.
Other naturally derived boosters include shilajit, mucuna pruriens, and horny goad weed. Also, it is important to understand that high exposure to estrogen-like chemicals can affect testosterone levels.
Components such as BPA (Bisphenol A), parabens, and other chemicals, also excessive alcohol consumption, all have a depreciating impact on testosterone. A study reported how heavy drinkers suffered from the risk of low testosterone levels. Alcohol adversely impacts the luteinizing hormone that spurs ovulation and signals the release of testosterone.
If you think your symptoms match someone affected by low testosterone levels, it is best to get yourself medically evaluated. Low testosterone symptoms could overlap other underlying health conditions.
It is best to seek professional advice and treatment for effective results. Regardless of your condition, certain things such as exercising, eating a balanced diet, getting an appropriate amount of vitamin D, getting enough sleep, and minimizing stress can naturally keep your testosterone at healthy levels.
Avoid consuming any supplements without consulting your doctor as some could prove dangerous, especially if you are already on certain medications (3).
How to Check Your Testosterone Levels?
You can take a medical test to get your hormone levels tested (4). While some men have a lower than normal hormone level without any evident symptoms, some may not need any treatment and can simply regulate it by adopting a healthier lifestyle.
Conclusion
A normal testosterone level is incredibly important for your health and well-being. It aids in weight loss, as well as muscle development, sexual function, and many other aspects of health.
Thankfully, there are natural ways to increase this vital hormone and potentially combat some of the health issues. Hopefully, this guide has provided you with sufficient information on how you can naturally increase your testosterone, allowing you to lead a happier and healthier life.