10 ways to increase TESTOSTERONE naturally.
Updated: Sep 12
The article explains what is TESTOSTERONE? What functions it regulates? What are the problems associated with low testosterone levels and how to increase or maintain testosterone levels naturally.
What is TESTOSTERONE?
As defined on Wikipedia, Testosterone is the primary male sex hormone and an anabolic steroid. In male humans, testosterone plays a key role in the development of male reproductive tissues such as testes and prostate, as well as promoting secondary sexual characteristics such as increased muscle and bone mass, and the growth of body hair.
What are the functions of TESTOSTERONE in men?
Some of the important functions that TESTOSTERONE helps to regulate in men are as follows:
Red blood cell production.
Fertility and sperm count (in men). High levels of testosterone in women are known to cause fertility problems.
What problems are associated with low testosterone levels?
As men start ageing, the levels of testosterone start dropping. A decrease in testosterone level can be caused due to a variety of other reasons also. Some of the problems associated with low testosterone levels in men are as follows:
Enlarged breast tissue leading to a condition called gynecomastia.
Low sperm count.
Decreased muscle mass.
Increase in adipose tissue (fat).
Decreased mental and physical performance.
How to increase or maintain testosterone production naturally?
Here are the top 10 ways to increase or maintain testosterone production naturally.
#1 VITAMINS & MINERALS:
Optimum intake of Zinc, Magnesium and Vitamin D are required to maintain healthy levels of testosterone. Having foods high in these nutrients may boost testosterone production. Zinc is abundantly found in seafood, meat, poultry and dairy. Oysters contain more zinc per serving than any other food. Vegan sources of zinc include grains, nuts and cereals. Magnesium is found in high quantities in meat, poultry and dairy. Vegan sources of high magnesium foods include nuts, dry fruits and green leafy vegetables. Very few food sources contain vitamin D. Exposing skin to early morning and late evening sunshine is the best way to get quality vitamin D. Vitamin D is also found in poultry, meat and seafood.
A study found that caffeine could boost testosterone production. The study concluded: Caffeine has some potential to benefit training outcomes via the anabolic effects of the increase in testosterone concentration, but this benefit might be counteracted by the opposing catabolic effects of the increase in cortisol and the resultant decline in the testosterone:cortisol ratio.
SMOKING, ALCOHOL and DRUGS:
There is ample scientific evidence linking smoking, alcohol and usage of recreational drugs to low testosterone levels. Try giving up the habit or at least try avoiding smoking, alcohol and recreational drugs.
Losing adipose tissue also called as body fat is linked to an increase in testosterone levels. The more fat we carry the higher is our chance of having low testosterone levels. It is best to get rid of unwanted body fat by eating right, staying active and getting enough rest.
Getting enough SLEEP:
When we sleep our body rebuilds itself. The brain forms new pathways, damage at the cellular level is repaired, growth hormones are released etc. While we sleep the body gets a chance to recuperate and super compensate. Testosterone release is strongly linked with the quality and quantity of sleep. Try getting at least 7 to 8 hours of sleep in 24 hours. Try maintaining the circadian rhythm. The best sleeping cycle is from 10:00 PM to 6:00 AM.
Avoid Bisphenol-A (BPA):
Bisphenol-A or BPA is a proven carcinogen that is used in plastic manufacturing. A Chinese study found testosterone reduction in men with chronic exposure to BPA. However, recent studies have found that men who were exposed to BPA showed an increase in their testosterone levels.
Have enough PROTEIN:
Protein helps to build muscle mass. Several studies have found a link between having enough protein as a part of a healthy diet to increase testosterone levels. Having protein-rich food like meat, poultry, dairy, seafood etc. can increase testosterone.
Stress releases stress hormones like Cortisol, Adrenaline etc. These can have disastrous effects on our bodies. One of the side effects of stress is a decrease in the release of growth hormones like testosterone. Try to maintain your calm, meditate often, practise deep breathing, do not overthink and most importantly take active efforts to reduce stress.
Have an ACTIVE LIFESTYLE:
Active lifestyle is linked to higher testosterone levels. Spend time outdoors, go for a run, play an outdoor sport, swim, cycle. Maintain a schedule for outdoor activities. It doesn’t have to be monotonous. Try learning a new swimming stroke, try cycling in a group, learn a new sport and most importantly, do it at least thrice in a week.
Check your MEDICATIONS:
Certain medications work by reducing testosterone release. A study found that statin which is a medication to lower cholesterol also lowers testosterone. It is important to check with your doctor if the medications work by reducing testosterone and how to deal with it.
Now we know the top 10 ways to increase TESTOSTERONE naturally.