Anatomy Of Fitness
10 ways to Increase TESTOSTERONE Naturally.
Updated: Nov 10, 2021
Nearly 40% of men above 40 are affected by low testosterone levels, also called hypogonadism. A testosterone level of anything below three hundred nanograms per deciliter is classified as low. Low testosterone can be due to various reasons and can also affect in a variety of ways. Although testosterone can be increased medically, there are several natural ways to boost testosterone. This article explains testosterone, its functions, the problems associated with low testosterone, and the 10 ways to increase and 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 vital role in developing male reproductive tissues such as the testes and prostate and promoting secondary sexual characteristics such as increased muscle and bone mass and body hair growth.
What are the FUNCTIONS of TESTOSTERONE in Men?
Some of the crucial functions that testosterone helps to regulate in men are as follows:
Red blood cell production.
Fertility and sperm count. Elevated 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 drop. A decrease in testosterone level can be caused due to a variety of reasons. Some 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.
Here is a blog analysing if testosterone boosting supplements work: Do testosterone boosting supplements work?
How to INCREASE or MAINTAIN TESTOSTERONE Production NATURALLY?
Here are the top 10 scientific ways to increase or maintain testosterone production naturally.
#1 VITAMINS & MINERALS:
An optimum intake of zinc, magnesium and vitamin D is 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. Make sure you get your daily dose of vitamins and minerals to maintain healthy testosterone levels naturally.
A study found that caffeine could boost testosterone production. In addition, the study concluded that caffeine could benefit training outcomes via the anabolic effects of increased testosterone concentration. Still, this benefit might be counteracted by the opposing catabolic effects of increased cortisol and the resultant decline in the testosterone to cortisol ratio. Therefore, enjoy your tea/ coffee or other caffeinated beverages to grow and maintain testosterone levels naturally.
#3 SMOKING, ALCOHOL and DRUGS:
There is ample scientific evidence linking smoking, alcohol, and recreational drugs to low testosterone levels. Therefore, giving up smoking, alcohol, and recreational drugs can help naturally increase and maintain healthy testosterone levels.
#4 Lose FAT:
Losing adipose tissue, also called 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 to increase and maintain testosterone levels naturally. Here is a blog on the fastest way to burn body fat: What is the quickest way to reduce Body Fat?
#5 Get 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 amount of sleep. Try getting at least 7 to 8 hours of sleep in 24 hours. Try maintaining the circadian rhythm. The best sleep cycle is from 10:00 PM to 6:00 AM. Get your daily dose of sleep to increase and maintain testosterone levels naturally. Here is a blog on getting the most of your sleep: 10 proven tips for Better Sleep.
#6 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 exposed to BPA showed an increase in their testosterone levels. However, it is best to avoid BPA due to its carcinogenic nature.
#7 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 and increasing testosterone levels. Having protein-rich food like meat, poultry, dairy, seafood etc., can help improve and maintain healthy testosterone levels naturally.
#8 Reduce STRESS:
Stress releases stress hormones like cortisol, adrenaline etc. Prolonged exposure to these hormones 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. So try to maintain your calm, meditate, practice deep breathing, do not overthink and most importantly, take active efforts to reduce stress. Lesser stress leads to a happier mind and helps in increasing and maintaining healthy testosterone levels naturally. Here is a blog to manage stress: 10 tips to Manage Stress.
#9 Have an ACTIVE LIFESTYLE:
An 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 does not 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 to increase and maintain healthy testosterone levels naturally.
#10 Check your MEDICATIONS:
Certain medications work by reducing testosterone release. For example, a study found that statin, a drug to lower cholesterol, also lowers testosterone. Therefore, it is essential to check with your doctor if the medicines work by reducing testosterone and how to deal with it.
Now we know what testosterone is, its functions, the problems associated with low testosterone, and the 10 ways to naturally increase or maintain testosterone levels.
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