5 ways to boost testosterone naturally

What is testosterone?

Testosterone is a hormone produced by males in the testicles and in small amounts in females in the ovaries. It plays a major role in physical development and is one of the main drivers of muscle development, voice change, hair growth, libido, and bone density

Why is low testosterone bad for you?

Low testosterone can lead to undesirable outcomes that extend beyond just physicality. To maintain optimum health, we must maintain healthy levels of testosterone. Here are some symptoms of having low testosterone:

1. Reduced sex drive
2. Loss of muscle tone and strength
3. Increased body fat
4. Decreased bone density
5. Fatigue and decreased energy levels
6. Mood swings, including depression and anxiety
7. Cognitive decline and memory problems
8. Loss and less growth of hair

What causes low testosterone levels

There are many causes of low testosterone. Let us examine the causes by dissecting them into categories:

Biological:

1. Ageing
2. Hypogonadism 

Physical:

1. Damage to the testicle(s).
2. Obesity
3. Chronic illness
4. Surgery on the testicles(s) such as removal because of cancer

Lifestyle:

1. Poor diet
2. Lack of exercise
3. Lack of sleep
4. Excessive alcohol consumption 

Psychological:

1. Chronic stress
2. Depression or anxiety

Environmental:

1. Prolonged exposure to heat
2. Radiation or chemotherapy
3. Use of certain medications
4. Exposure to certain chemicals

How to boost testosterone naturally

Now that we have the what, the why, and the how of low testosterone, let us look at some ways to boost testosterone naturally. These methods don’t have to be followed by those who have low testosterone; they can be inculcated by anyone and everyone looking for a boost!

Exercise 

Exercise, especially resistance training, boosts testosterone by triggering hormone release through intense physical activity. It also increases muscle mass, improves cardiovascular health, and burns fat.

Healthy diet

A nutritious, well-balanced, and protein-rich diet aids in the maintenance of healthy testosterone levels. Unhealthy eating habits like consuming junk food, overeating, crash dieting, and avoiding healthy fats can affect testosterone production.

High-quality sleep 

A study conducted in 2011 found that testosterone levels dropped by as much as 15% in men who did not get enough sleep. It is imperative to get high-quality sleep to maximise hormone regulation and recovery.

Managing stress  

Stress increases cortisol production, a hormone released as a stress response, which inhibits testosterone synthesis. Elevated cortisol levels signal the body to prioritize immediate stress responses over long-term functions like hormone production. Chronic stress can also disrupt sleep patterns and lead to unhealthy behaviors like poor diet and lack of exercise, further impacting testosterone levels.

Managing weight

Excess fat, especially around the abdomen, increases aromatase activity, converting testosterone into estrogen. By maintaining a healthy weight through proper diet and exercise, the body can optimize testosterone levels and hormonal balance.