Testosterone is a vital hormone that plays many important roles in the body. In men, testosterone is produced in large amounts and is responsible for the development of male-specific attributes. On the other hand, women also produce this hormone but in much smaller amounts as compared to men. Some of the most important functions of testosterone include regulation of fertility, muscle mass development, metabolism of fat, and the production of red blood cells.
Males start producing testosterone as early as 7 weeks after conception. Over time, these levels continue to rise, and testosterone production is said to reach its peak around the end of adolescence. Generally, the level of testosterone starts to fall in men once they reach the age of 30. However, there are a number of factors other than age that can also lower testosterone levels in men. Some of these include environmental pollutants, lack of sleep, nutrient deficiency, insulin regulation, and leading a sedentary lifestyle.
• Constant lethargy
• Unintentional weight gain
• Mood swings
• Low self-esteem
• Reduced growth of facial and body hair
• Brittle bones
• Low libido
If one experiences any of these symptoms, they should consult their doctor who may suggest a blood test to determine their testosterone levels, based on which further testing of a relevant treatment plan may be prescribed.
If the results of a
testosterone blood test indicate decreased production of this vital hormone, it does not necessarily mean that one needs to be put on medication. There are in fact a number of ways to increase the level of testosterone in the body. While some of these ways involve inculcating or changing lifestyle habits, others include making changes to dietary behavior.
Ways to Increase Testosterone Levels
Here are some natural and effective ways of increasing testosterone levels in the body:
• Get Enough Sleep
This is one of the most effective natural ways to boost testosterone production in the body. There are a number of studies that show how impaired sleep can have an adverse effect on an individual’s testosterone levels. However, how many hours of sleep are ideal for a person may vary from individual to individual. But the more important thing is to get enough high-quality sleep to ensure that the body is well rested.
• Reduce or Avoid Alcohol Consumption
There is a direct relationship between a person’s alcohol intake and their testosterone levels. Excessive alcohol consumption is one of the biggest causes of lower testosterone levels. Sometimes, it can also lead to reduced testicular function and testicular atrophy. So, keeping a watch on alcohol intake is also a good way to boost testosterone levels in the body.
• Get Plenty of Vitamin D
Deficiency of vitamin D in a person’s body is another major cause of low testosterone levels. The micronutrient plays an important role in several aspects of a person’s overall health. That is why it is extremely important to maintain healthy levels of vitamin D in the body. There are several ways of doing so, such as ensuring enough exposure to sunlight or taking a vitamin D3 supplement.
• Including Zinc-Rich Meals in the Diet
Not consuming enough zinc can lead to a number of health issues, including lower testosterone levels, lower DHT levels, low sperm count, and impotence. Ensuring a zinc-rich diet will not only help boost testosterone levels in the body but also help reduce the risk of developing other health conditions.
• Eating Magnesium-Rich Foods
Magnesium deficiency can also lead to reduced testosterone production in the body. To maintain optimal levels of this vital hormone, it is important to include magnesium-rich foods in the everyday diet. There are several foods that boost testosterone production in men as they are good sources of magnesium. They include leafy green vegetables, seeds, nuts, figs, dark chocolate, etc.
• Avoid Stress
It is a well-known fact that stress can lead to elevated levels of the cortisol hormone. Sudden elevation in cortisol levels is a common reason behind lower testosterone production and can also lead to the development of a number of other health problems. To maintain good health and optimal testosterone levels, it is important to minimise stress.
• Exercise Regularly
A sedentary lifestyle can also lead to reduced testosterone production. Ensuring ample amounts of physical activities in the daily routine is important. This not only helps maintain healthy testosterone production but also has other health benefits to offer.
• Avoid BPA
BPA is an industrial chemical that affects the human body in more ways than one. This toxic chemical is not only known to cause reproductive, immunity-related, and neurological issues but can also increase the risk of metabolic diseases, type-2 diabetes, cardiovascular diseases, etc. To ensure overall health, it is important to choose products that are BPA-free.
• Consume Healthy Fats
Contrary to common misconception, fats are not always bad for the body. In fact, several studies have found that a low-fat diet can actually reduce testosterone production. To boost testosterone levels naturally, one should include foods containing high amounts of omega-3 fatty acids in their diet. Such foods are helpful in increasing the production of testosterone and offer other health benefits as well.
• Take Supplements
Generally, testosterone supplements are prescribed only for specific conditions and cannot be used as a way to counteract the natural, age-related dip in testosterone levels. One can consider taking a testosterone booster supplement if their doctor considers it to be a viable treatment course.
Healthy testosterone levels are extremely important in men as this is not just the primary sex hormone but is responsible for a number of important bodily functions as well. Low testosterone production in the body can lead to several health issues. Although the testosterone levels start dipping naturally after men reach a certain age, lower levels at a younger age may indicate serious medical issues.
By following a healthy diet and adopting some good lifestyle habits, one can maintain optimal testosterone levels while also promoting their overall health.
