In the simplest of terms, testosterone is the hormone that helps men be men. The hormone is responsible for maintaining male health in more ways than one. Right from your libido, to your hair growth, and even muscle gaining ability, testosterone controls and regulates the most vital functions in the body. Since testosterone contributes so heavily to aspects that contribute to traditional manly and macho defining factors, it is a widely discussed topic.
There is a lot of information on the internet related to ways that you can boost testosterone naturally. Many people have questions related to their own bodies concerning testosterone, and finding credible answers isn’t always as simple as it seems. However, one thing is certain. There are no benefits of having a low testosterone level in the body.
In this article, we’ll take a look at some of the best ways to increase testosterone levels in the body naturally. However, before we can dive into that, let’s take a closer look at testosterone and what it does for your body.
Testosterone and Its Effects
The primary male sex hormone is most commonly known as testosterone. While it obviously regulates your libido, sex drive and ejaculations, it also has a variety of other uses and functions in the body. As men age, the total testosterone in the body reduces. It is a common misconception that testosterone is exclusively found in males. Even women have small amounts of testosterone in the body.
This hormone is responsible for the following effects in the body:
- Sperm production
- Fat distribution
- Muscle growth and size
- Red blood cell production
- Hair growth and preventing male pattern baldness
- Maintaining skin health and moisture
- Maintaining energy levels
- Regulates sexual health and libido
These are critical functions and ones that can’t run optimally unless your testosterone levels at right. If you have low testosterone, you are likely to suffer from a wide variety of problems such as hair loss, fatigue, weight gain, loss of muscle mass and lowered sex drive. Additionally, boosting your testosterone levels can aid in building a great physique and being healthier.
Ways To Increase Testosterone Naturally
If you have trouble with low testosterone levels, you can begin by consulting your doctor about a treatment course. Additionally, here are some simple things to do to help your testosterone levels naturally.
1. Eat Smart
What you eat on a daily basis is probably one of the biggest contributors to your overall health. Research supports this claim and we know for a fact that eating the right foods in the right proportions can enable you to be healthier, fitter and happier.
People who are suffering from low testosterone levels may generally be asked to lose weight to aid the problem and work on its root cause. The main reason for this is that being overweight can cause inflammation in the body and hamper the regular production of hormones. In order to lose weight fast, some people resort to crash diets and irregular eating patterns. However, these are counter-productive and will only further hamper the production of growth hormones and testosterone.
When we say ‘eat smart’, we mean that you need to follow a balanced and natural diet. A healthy balance of carbohydrates, protein and fat, as well as nutrients and minerals, are important to keep your T-levels at peak performance. Foods that are rich in testosterone should be liberally added to your diet. Shellfish and oysters are among the best sources of zinc to speed up and maintain T-levels. Additionally, foods like spinach, tuna, garlic, asparagus, honey, ginseng and even fortified cereal can promote long-term testosterone boosting in the body.
Additionally, protein intake should be on the higher side as it aids weight loss, promotes muscle gain, and testosterone production in the body. For best results choose lean meats and cook them without much added fat.
2. Sleep Well
If your sleep schedule is erratic and inconsistent, you’re not alone. Crazy work hours, high stress and anxiety, insomnia and other sleep disorders may be preventing optimal testosterone production in your body. According to studies, even a few weeks of insufficient sleep can cause a 10-15% reduction in testosterone production and availability. For comparison purposes, the natural degeneration of testosterone production due to ageing occurs at a rate of 1-2% each year after thirty.
Prolonged sleep loss can cause more lasting effects. In this study, it was found that testosterone levels in the afternoons and evenings were the lowest and people who didn’t sleep restfully also had low energy levels.
In cases where you don’t breathe properly while sleeping (obstructive sleep apnea), you may be sleepy during the day or drowsy. Such conditions also affect testosterone production. The main reason for this phenomenon is that most hormones are produced when you sleep. So, a lack of restful sleep hinders your body’s ability to make testosterone in the right amounts, leading to a lower level overall.
For best results, you should try to clock in seven to eight hours of uninterrupted, restful and deep sleep each night. Stay away from electronics around 30 minutes before bedtime to ease your mind and nod off quickly. Additionally, you can try sleep meditation tracks or white noise machines to help you get your day’s rest. If you have any serious problems related to your sleeping patterns, it is advisable to talk to your doctor and look for a smart solution.
3. Lose Weight
As we all know, there are many potential risks associated with extra weight and obesity. Abdominal fat is a silent killer and may cause a host of health issues like heart disease. Similarly, excess fat cells in the body can lead to a lull in testosterone production. More fat cells mean a higher estrogen content and consequent dip in testosterone levels in the body. If you have low T-levels, losing a few pounds will help. However, as we mentioned before, crash dieting or starving yourself won’t help. Instead, eat well and exercise regularly.
The best part about a boost in testosterone is that once its production increases in the body, it leads to a cut down of fat cells and improved muscle growth. This means that if you do start with a small weight gain, it will eventually snowball to a more significant physical transformation and further help you lose weight. Win-win!
It was found that exercising and lifting weights was far more effective than simply changing your diet if you were aiming at losing weight to boost testosterone levels. Exercise routines like HIIT are particularly effective. Even CrossFit, boxing, swimming or power yoga make for suitable options.
4. Keep Yourself Active
If you want an elevated rate of testosterone throughout the day, it is best to keep yourself active. If you are active throughout the day in some form or another, it is more likely to elevate your T-levels. A European Journal of Applied Physiology study shows that the more active you are, the higher will your testosterone production be. However, as is the case with anything in life, moderation is key.
It doesn’t make sense to completely burn yourself out in pursuit of achieving a huge gain in a short time. Exercise regularly, but be judicious about your health and holistic well being. Additionally, remember to fuel your body with the right foods and nutrients to ensure that you don’t overexert your body on a poor diet.
5. Keep Stress In Check
Being stressed almost never has any benefits for your well being. Since stressful situations lead to an increase in the hormone called cortisol, it can cause long-term damage. Cortisol, the stress hormone, manages many functions in the body, such as immunity-boosting and regulation of metabolism. In cases of chronic stress and anxiety, the spike in your body’s cortisol production impacts many bodily functions, one of which is testosterone production.
Your body’s cortisol production may also lead to a spike in your appetite, leading you to eat more and eventually pile up the pounds. Stress also affects digestive processes and may disturb your sleep pattern. In a manner of speaking, all these activities are interconnected.
6. The Right Nutrition
Deficiencies of certain minerals and vitamins can adversely affect your body’s ability to produce and regulate testosterone. If you are deficient in Vitamin D, it can lead to low testosterone. In such cases, supplementation can help you fight the deficiency and improve your testosterone levels. If you tend to stay indoors, try and get more sunshine to naturally boost exposure to Vitamin D. Additionally, increase your consumption on Vitamin D-rich foods such as salmon, tuna, fortified milk, or even fortified cereal.
In the case of older men, a drop in naturally-occurring DHEA hormone levels is also known to affect testosterone production. Studies found that with the right supplementation, there was a significant and positive effect on testosterone availability among older men. Fatty fish, like salmon and tuna, as well as flaxseed, have high DHEA concentrations that can help overcome a deficiency in some cases.
Magnesium is another mineral which has a serious impact on testosterone production in the body. A deficiency of this mineral may contribute to many additional problems. Moreover, magnesium and zinc must be taken together to improve absorption rates. Through a diet rich in certain foods, you can easily correct a deficiency of magnesium or zinc. Popular foods rich in these minerals include dark leafy greens, whole grains, flaxseeds and even pumpkin seeds.
Lastly, Vitamins A, C and E, as well as B-complex, have a huge contributory role in T-boosting. Make sure to eat plenty of veggies and fruits that contain these nutrients in the right amounts. Foods rich in creatine such as beef, tuna and salon should be consumed liberally.
7. Talk To Your Doctor
Why your body has a low testosterone count is best answered by the professionals. In each person’s case, their bodies have a different set of factors governing them. You may be low on testosterone owing to a Vitamin D deficiency. For someone else, it could be a lack of exercise. Someone else might be on a prescription pill for something that causes low testosterone as a side effect.
When you talk to your doctor, you’ll know what the root cause is. They may order tests to determine the true cause of your testosterone levels being low and then remedying it gets easier. In most cases, people who take prescriptions for cholesterol and blood thinners should look out for the side effects of these medicines. If they are hampering testosterone, you should ask for an alternative.
8. Avoid Alcohol or Drug Usage
While nobody can deny that the occasional drink with friends is a great idea, an excess of any substance can cause long-term damage to your health and T-levels. Abusing drugs or alcohol can dramatically shift your body’s hormonal balance and send testosterone levels dropping. Additionally, a spike in dopamine or serotonin, and the resulting crash can cause you to binge, feel nauseous, or hungover.
Persistent drinking affects hormones and glands that are responsible for reproductive health as well as neural function. It certainly causes low testosterone, but also cell damage and oxidative stress. For best results, avoid overdoing it with alcohol or drugs.
While low testosterone levels may be as a result of a wide variety of factors, the suggestions in this article are sure to help you improve your health in more ways than one. For those who wish to increase testosterone levels with T-boosters, there are many reliable, 100% safe and affordable products available in the market. However, before you choose to start on a course of T-boosters, consult your doctor to avoid any complications or side effects.