Testosterone is the prime male hormone that is responsible for regulating spermatogenesis and fertility, sex differentiation, and helps to develop male sex characteristics or traits. It is also responsible for developing men’s facial hair, deepening the voice, muscle mass, red blood cell production, and fat distribution.
According to doctors, Testosterone deficit is a medical problem that differs from the normal drop in testosterone levels with aging. Hence every man must be aware of their testosterone level.
There are treatments available for low testosterone, but it is naturally possible to increase the testosterone level in men by making healthy changes in their lifestyle.
Here are a few signs of low testosterone levels and ways to boost it naturally.
Signs of low testosterone level
- Erectile dysfunction
- Low muscle mass
- Belly fat increases
- Hair loss
- Mood shift
- Fatigue
- Hot flashes
Ways to boost testosterone naturally
Take healthy diet
A nutritious and balanced diet is necessary for the overall development of the body. A balanced diet should contain whole-grain carbohydrates, plenty of fruits and vegetables, healthy fats in moderate amounts, and lean proteins like chicken and fish.
When trying to increase your testosterone levels, it is important to stay away from refined, simple carbs, such as those in chips and other junk food. These simple carbohydrates have been found to lower levels of free testosterone and can cause blood sugar to increase.
Focus on losing abdominal fat
Low testosterone levels are very much common in obese males. Excess abdominal fat, in particular, is most likely a major contributing cause. This kind of fat is thought to increase the production of the aromatase enzyme, which lowers a man’s free testosterone levels by converting testosterone into estradiol, which is a female hormone.
Do exercise and weight lifts
Exercise helps you to lose excess weight or maintain a healthy weight. Although it is now known that being excess weight lowers testosterone levels, it is essential to exercise and increase the levels through cardio and strength training.
Cardio is an excellent way to burn a lot of calories, and the muscle you gain through strength training may help increase your metabolism so that you continue to burn calories even when you’re not doing exercise.
Furthermore, both types of exercise, particularly strength training, can help you restore some of the muscle mass you may have lost due to low testosterone.
Take high-quality sleep
Just like food and exercise, getting enough sleep is crucial for overall health. Sleep has a direct impact on your testosterone levels because the majority of testosterone is released when you’re asleep.
According to data, men’s testosterone levels can drop by as much as 15% the following day if they get less sleep than 7-8 hours.
Therefore, even while you may think that taking 4 to 5 hours of sleep will be sufficient to get you through the day, it may actually be causing your testosterone levels to drop.
Minimize stress
Stress can harm your health and lower your testosterone levels. A hormone called cortisol is released by your body when you are under stress. This hormone helps your body prepare for and respond to stress, and then it returns to normal. But when you experience frequent stress (not chronic stress), you are exposed to cortisol for an extended period of time, and research indicates that cortisol in the bloodstream lowers the level of free testosterone.
Avoid junk food and alcohol intake
Your testicular health and testosterone levels might be adversely affected by excessive alcohol and junk food consumption.
Numerous studies have shown that excessive alcohol consumption can reduce testosterone levels. Within 30 minutes of consuming alcohol, testosterone levels may start to decline rapidly. Testicular atrophy and impaired testicular function can result from heavy alcohol consumption.
Some research says that testosterone levels may be lowered if trans fats, mainly processed or packaged food, are consistently consumed, along with various junk food.
