Feeling tired too often? Finding it hard to build muscles?

It could be due to low testosterone levels. You are not the only one who has to cope up with such situations. Many men combat this condition.

Maintaining a right level of testosterone is crucial for good health as it is responsible for the development of male-specific attributes. The level of testosterone begins to deteriorate in men due to several reasons as age progresses.

Mykare Health is here to delineate six ways through which you can elevate your testosterone levels naturally.

Sounds good, right? So let’s jump in to look at the ways to increase testosterone levels naturally

Dietary Modifications

Did you know what you eat could help boost testosterone? What you eat really matters for your testosterone.

Although there’s no specific diet that’s been proven to boost testosterone, research has given us insight into the types of foods that support the production of the hormone.

• A study that observed levels of testosterone when consuming a low-fat, high-fibre diet found that the hormone depleted. Processed, fried, and preserved foods are also thought to negatively impact testosterone levels.

• There’s also some evidence that points towards the importance of following a diet that balances carbohydrates and protein effectively, with one study reporting higher levels of testosterone in the high-carb diet group compared to the high-protein diet group.

• In order to boost testosterone levels naturally, one should include foods enriched with omega-3 fatty acids in their diet. Vitamin D, which is found in oily fishes like tuna, mackerel, and sardines may help to elevate testosterone levels naturally.

• Zinc is another crucial mineral that helps in production of testosterone. A lack of zinc often results in decline of testosterone levels. Try to incorporate zinc-rich foods like oysters, beef, and beans in your diet.

• Deficiency of magnesium can also affect the testosterone production in the body. It is important to include magnesium-rich foods like leafy green vegetables, seeds, nuts, figs, and dark chocolate in your diet to maintain optimal levels of this vital hormone.

Exercise to Boost Testosterone

Exercises like resistance training, endurance training, and high-intensity interval training (HIIT) are beneficial to bring up testosterone levels.

Engaging in HIIT, endurance training, and resistance training can have a positive effect on testosterone in several indirect ways. Overall, exercise is the main factor in maintaining muscle hypertrophy and losing fat mass, which are the two key components in optimal testosterone levels.

Reduce Stress

• Stress can be a major element responsible for disturbing testosterone levels. Cortisol is a depressant hormone that blocks the synthesis of testosterone.

• Because the high levels of cortisol in the blood mean a low rate of testosterone production people experience mood changes, loss of energy, and decreased libido.

• Controlling stress is not an instant process that can be reached with little constant practice.

• Stress management activities such as meditation, yoga, and deep breathing exercises are non-invasive. Hence, they decrease cortisol levels.

Get sufficient sleep

• Several Studies found that 7-9 hours of good quality sleep may help in improving testosterone levels. When a person has less time in the sleep phase of rapid eye movement (REM) testosterone level for that person will be lower.

• Actually, a study conducted among 2,295 teen males and men found out that defective sleep might be the main reason for the low testosterone levels. Based on a 2011 study it was found that sleeping for only a duration of 5 hours is linked to a 10%–15% reduction in testosterone levels.

• Sleep disorders which may include a decrease in sleep quality, lack of sleep duration, circadian rhythm disorder, and sleep breathing disorders like sleep apnea can all be harmful to testosterone production.

Limit Alcohol Consumption

Excessive alcohol consumption has been linked to lower testosterone levels. Heavy drinking can disrupt hormonal balance and negatively impact testosterone production.

Moderation is key when it comes to alcohol intake. Alcohol triggers inflammation and oxidative stress in testes tissue by increasing the amount of harmful free radicals.

This damages the function of Leydig cells in the testes. Leydig cells are responsible for producing testosterone. Impaired Leydig cells struggle to synthesise the hormone, leading to testosterone deficiencies.

Intake of Ashwagandha supplement

• Ashwagandha, known by its botanical name Withania somnifera, is an integral component of Ayurvedic medicine and is beneficial in reducing stress. A few clinical studies have found that ashwagandha may increase testosterone level.

• In a study involving men aged 40 to 70, subjects given a supplement of ashwagandha extract showed an increase in testosterone by about 15 percent on average and an 18 percent increase in DHEA (a hormone that helps produce other hormones, including testosterone. The results were greater among the men who completed the full 16-week study.

• Most importantly, ashwagandha’s anti-stress properties may be an important factor in increasing testosterone levels.

• Remember that chronic stress and a constant flood of cortisol can have a wide range of physiological effects. High stress, particularly oxidative stress, can affect libido and sperm quality, and cortisol may potentially interfere with testosterone levels and functions.

• As a natural testosterone booster, an ashwagandha supplement could help to reduce oxidative stress in the body while also reducing some of the symptoms of low testosterone.