The primary androgenic hormone in men is called testosterone. Those who were predetermined to be female at conception also have trace levels. The testicles and ovaries are the primary organs responsible for producing this steroid hormone. Also, a little amount is produced by the adrenal glands. Greater muscle mass, a deeper voice, and hair development are just some of the puberty-related physical changes that are fueled in large part by testosterone in those who were genetically predisposed to be male. Attaining and maintaining healthy levels into adulthood is crucial. The risk of disease, overall health, and sexual performance are just a few areas where optimal levels in adult males might improve health and well-being. As a bonus, raising your testosterone levels to the correct range may help you gain muscle mass and strength. As the primary arousal hormone in men, testosterone is crucial to sexual performance.
The drop in testosterone levels that occurs naturally with aging can be slowed and even reversed by taking certain measures. A healthy level of testosterone is essential to a person’s well-being. It’s well knowledge that male puberty causes a surge in testosterone, which in turn causes changes like increased hair growth and a deeper voice. On the contrary, testosterone continues to play an important role even after adolescence. Low sex desire is just one of the unwanted side effects of low testosterone, which can be caused by many factors beyond simple aging. As men age, testosterone levels drop, which can lead to weight increase in addition to unfavorable effects on body composition. Decreased libido drive, decreased erections, and impotence is all symptoms of low levels of this hormone. However, there are several ways to enhance testosterone levels without resorting to injections or tablets, including making changes to one’s diet and exercise routine.
How can testosterone levels be increased naturally?
Testosterone levels should be between 264 and 916 ng/dL, as determined by recent research of 9,054 men aged 19 to 39 who were at healthy body weight. Products marketed by the pharmaceutical industry to boost this hormone may be helpful for some users, but they may also interfere with the body’s natural production of testosterone. These drugs also have certain negative side effects. Neither the advantages nor the risks of using testosterone refills for an extended time were established in a study published in 2016. Increasing your testosterone production can best be accomplished by making changes to your lifestyle that have a positive impact on your health and well-being as a whole.
Following are the natural ways to raise the levels of testosterone
Do some exercise and stay in shape
Many lifestyle-related disorders can be avoided by exercising regularly. In addition, it has been shown to increase testosterone levels. Improved muscle activity was discovered to be more effective than calorie reduction for boosting testosterone levels in a study of obese males that was conducted in 2015. One study found that the impact of exercise on levels of testosterone varied with parameters such as the nature of the workout and the intensity level with which it was performed. Weightlifting and other forms of resistance training have been linked to a temporary increase in this hormone. All forms of exercise should be useful to some degree, but high-intensity interval training (HIIT) in particular can have impressive results.
Consume both protein and fat in addition to carbohydrates
Testosterone levels and other hormones can be affected by one’s diet. Low or high levels may also be caused by extreme dieting or overeating. Consuming adequate protein can assist you in maintaining your testosterone levels stable and may also aid in weight loss. A diet rich in healthy fats has been linked to improved testosterone levels and hormonal harmony. Recent studies have shown that low-fat diets can have the opposite effect and lower testosterone levels. Therefore, the optimal diet is primarily composed of whole foods because of their higher nutrient density and overall health benefits. Optimal hormone levels and robust health are both supported by a diet that strikes a healthy balance between protein, fat, and carbohydrates. A healthy diet that includes a good quantity of protein, fat, and carbohydrates may aid in maintaining normal testosterone levels.
Reduce your blood pressure, heart rate, and stress levels
Elevated levels of cortisol, a hormone produced in response to stress, have been linked to a variety of health problems, and this phenomenon has been widely studied. When cortisol levels spike suddenly, testosterone production might drop precipitously. As one hormone rises, the other falls, creating a sort of seesaw effect. Eating more, gaining weight, and storing unhealthy fat around your organs are all things that can happen when you’re under a lot of stress and your cortisol levels are high. As a result, your testosterone levels may drop as a result of these alterations. Control your stress for better health and hormone balance. It may help to keep active, get enough sleep every night, and learn how to deal with stress.
To increase your vitamin D levels, spend time in the sun or use a supplement
Vitamin D, a form of a mineral called cholecalciferol, is essential for good health. One billion individuals may be lacking it despite its significance. Studies have connected low amounts of vitamin D to low testosterone levels. Vitamin D supplementation has been shown to boost these hormone levels and ameliorate erectile dysfunction in a 2017 investigation that includes 102 men with vitamin D insufficiency. Due to the mixed findings of previous studies, more investigation is required. Get enough sun exposure or take a vitamin D3 supplement as advised by a doctor to keep your vitamin D levels at a reasonable level. Vitamin D deficiency has been linked in some research to lower levels of the male hormone testosterone. Whether or if supplementation is helpful remains to be seen, but additional research is needed.
Consider dietary supplements
Multivitamins’ usefulness is hotly questioned, but some supplements may help maintain normal testosterone levels. One analysis revealed that postmenopausal women who had low blood levels of zinc benefited from zinc supplementation in the form of elevated levels of testosterone and enhanced sexual performance. Another review suggests that zinc supplementation may help males with low testosterone levels and impotence, especially those who are deficient in testosterone. Older research suggests that numerous herbal medicines, including saw palmetto, ginger, and ashwagandha, may help sustain healthy testosterone levels. But there should be more study done. If you have any pre-existing health concerns or are using any other drugs, you should see your doctor before adding any supplements to your routine. A zinc supplement may help those with low testosterone. Ginger and ashwagandha are a few other herbal supplements that may help, but further research is required.
Achieve a state of deep, rejuvenating slumber
In terms of health, sleep quality is on par with that of food and exercise. There may be a strong correlation between how well you sleep and your testosterone levels. Specifically, a study including 2,295 adolescent boys and males suggested a possible relationship between sleep disturbances and reduced testosterone production. In 2011, a small study indicated that sleeping for only Five hours per night was associated with a 10%-15% decrease in testosterone levels. The appropriate quantity of sleep varies greatly from person to person. Notably, one research involving middle-aged and older males revealed that longer periods of sleep (up to 9.9 hours) were linked to higher levels of testosterone. Contrarily, sleep durations longer than 9.9 hours were associated with reduced testosterone levels. Many individuals may function adequately on less sleep, however, the majority of studies advise getting at least seven hours of sleep every day.
Do not use compounds that mimic estrogen
Many additional things could influence the amounts of hormones in your body. To begin, maintaining a balanced sexual life is critical to the maintenance of normal amounts of both sex hormones and testosterone in the body. A significant level of exposure to substances that act similarly to estrogen may also impact testosterone levels. Your regular contact with bisphenol-A (BPA), parabens, and certain other chemicals that can be found in some types of plastic should ideally be kept to a minimum. It’s possible that lowering your contact with estrogen-like compounds will have a beneficial effect on your testosterone levels as well as your overall health.
Reduce your alcohol consumption
In a nutshell, a lot is going on in the interaction between alcohol and testosterone. Excessive alcohol use may lower testosterone levels, according to certain studies. Drinking alcohol can cause a rapid decline in testosterone, sometimes as soon as 30 minutes later. Consistent heavy drinking has been linked to diminished sperm production and atrophy of the testes. The interesting finding of these studies is that testosterone levels can be utilized to indicate alcohol addiction or the beginning of alcohol consumption in adolescent boys and young men. Greater salivary or plasma levels reflect greater alcohol consumption and earlier initiation of alcohol usage. The link between alcohol and testosterone is nuanced. Since drinking too much can have harmful effects on the levels of testosterone and testicular health, moderation is key.
The Bottom Line
Testosterone levels in men reach their highest at around the age of 19 and then begin to gradually decrease as men become older. After age 30, they typically decline by 1% to 2% annually, while some people experience stabilization in their 40s or beyond. This decline is worrisome because of the established connection between low testosterone and overweight, elevated illness risk, and early mortality. In addition to estrogen and progesterone, testosterone plays a crucial role in a person’s health if they were born with a female chromosome. A balanced diet and active lifestyle, including some of the suggestions made above, can improve testosterone levels and general health. The production of testosterone begins in utero, aiding in the maturation of the male reproductive system. Prostate size, sperm count, fat distribution, muscle strength, and red blood cell synthesis are all influenced by testosterone in men.
The ovaries and the adrenal glands of women also generate testosterone, albeit in far lower quantities than men. Men can increase their testosterone levels through healthy eating and regular exercise, and even nutritional supplements. It has not been shown, though, that testosterone therapy increases testosterone levels in otherwise healthy males. There is limited proof that testosterone therapy or commercially available testosterone tablets can benefit men with low testosterone levels associated with aging, according to a study published in Nature Reviews Endocrinology. But, testosterone therapy might prove useful in cases where the body is unable to manufacture testosterone naturally. Since testosterone replacement medication does not work for everyone, increasing testosterone levels organically is the best option. A testosterone test is only one of many reasons why men who are worried about their low levels of the hormone should contact a physician.
Sirisha B