We often hear about the term ‘testosterone’ and how it plays a vital role in keeping you healthy and affects your mood. This hormone is an androgen that is the main male sex hormone. It is also found in women, albeit in smaller quantities.
There are times when this hormone dips, leading to something known as ‘low T levels’. This may lead to fatigue, muscle spasms, loss of hair, or a decreased sex drive.
If you have been experiencing any of these symptoms and have been thinking about how to increase testosterone levels quickly, all you need to do is to read this article.
Our experts have collated these evidence-backed ways to help you enhance your testosterone levels naturally.
Which are some science-backed ways to increase your testosterone levels naturally?
This may be caused due to several reasons. These may include:
- Infection or injury in the testes
- Kidney disease
- Long-term dependence on chemotherapy, hormones, or steroids
- Excessive alcohol consumption
- Unregulated weight gain or loss
- Severe hypothyroidism
Given the critical role that this hormone plays in one’s well-being, both men and women must ensure healthy levels of it, especially as they age.
Here’s how you can do that!
1. Manage Your Stress Levels
Though sporadic bouts of stress have a positive impact on your adrenaline levels and productivity, chronic stress starts interfering with your testosterone levels. According to the Open Access Macedonian Journal of Medical Sciences, there is a direct correlation between increased stress and low testosterone levels. High stress makes your body release cortisol, which has a negative impact on your T-levels.
Manage your stress by taking out time for your creative pursuits. Take ample work breaks and improve your work-life balance. Another effective way is to practice meditation and mindfulness to reduce stress and anxiety.
2. Get Proper Sleep
As verified by an HHS Public Access Journal, the majority of testosterone is produced in a man’s body during his sleep. In fact, every five hours of decreased sleep reduces one’s testosterone levels by ten to fifteen percent. Low testosterone levels are not just linked to lower quality sleep but also lesser deep sleep cycles.
To prevent this, you must work on improving your sleep cycle. You can do this by taking several simple and effective steps. Some of these include avoiding being in front of any screen after you go to bed. Keep your bedroom cool and dimly lit. Avoiding afternoon naps and limiting your intake of stimulants such as caffeine, alcohol, and nicotine also help regulate your sleep patterns.
3. Optimize Your Weight
Obesity also has a direct link with low testosterone levels. A Harvard Health Publishing study says that every one-point increase in a person’s BMI is associated with a two percent decrease in their testosterone levels.
To regulate your weight, opt for healthier foods and incorporate exercise into your routine. Increase your physical activity and reduce the time that you spend sitting around.
4. Include Strength & Resistance Training In Your Routine
One of the best testosterone boosters for women and men is to exercise regularly. This is because exercising increases your muscle mass. This in turn increases your testosterone levels. However, not all exercises are made equal when it comes to getting a testosterone boost.
You will find resistance and strength training as the best way to raise your testosterone levels, much more than cardio exercises. They work by involving all your major muscles and multiple joints. Some exercises that you can try include bench press, squats, deadlifts, rows, pushups, overhead press, etc.
5. Eat A Balanced Diet
We are aware that a balanced diet that includes all the essential nutrients in requisite quantities is important for your overall health. It helps in building your immunity, strengthening your bones & muscles, improving your digestion, and lowering your risk of serious diseases like type-2 diabetes, heart diseases, and some cancers.
A balanced diet also helps in increasing your testosterone levels. There are some special foods that give your testosterone a better boost. These testosterone boosters include oysters, ginger, pomegranates, plant-based milk, leafy green vegetables, fish oil, fatty fish, onions, and extra virgin olive oil.
6. Avoid Processed Foods
Processed and packaged foods are known to increase obesity and several conditions such as heart diseases, type-2 diabetes, hypertension, and metabolic syndrome, among others. These foods are also a source of trans fats, which is an unhealthy fat connected with lowering testosterone levels in men.
So, the next time you reach out for that packet of chips or a box of cookies, think again. Instead, opt for fruits or crunchy veggies. They will not just fill you up but will also improve your testosterone levels.
7. Lead A Healthy Lifestyle
Excessive dependence on alcohol and drugs is linked to low testosterone levels. As is mentioned in this Alcoholism, Clinical, and Experimental Research Journal, this is because alcohol enters your bloodstream quickly and has an effect on the testicular level.
Try limiting your alcohol intake to less than fifteen drinks per week. Quitting alcohol can help you reverse lowered testosterone levels.
8. Try Supplementation
Supplementation is a great way to improve your testosterone levels and complements the above-mentioned ways to enhance your T-levels. However chemical-based supplements almost always cause side effects and dependence. We recommend Ayurveda to increase testosterone. This is a natural and side-effect-free way to boost your testosterone levels.
Look for good quality and safe supplements to increase testosterone that contain ingredients such as Ashwagandha, Safed Musli, Kesar, and Giloy. Just make sure that you talk to your doctor before starting these supplements or any kind of testosterone booster tablets.
The Bottom Line
These are some of the best ways to boost testosterone naturally. To put it simply, just making simple changes to your diet and leading a healthy lifestyle that involves exercising and quitting alcohol will help you improve your T-levels. Adding supplements will further enhance the efficacy of these methods.