Testosterone is the primary male sex hormone. This steroid hormone is produced in men’s testicles, and as a sex hormone, testosterone plays a vital role in the body. It regulates the sex drive or libido, bone mass, fat distribution, muscle mass, the production of red blood cells, and much more.
The body converts the small amount of circulating testosterone to estradiol, estrogen. Testosterone significantly impacts physical changes like increased muscle, deeper voice, hair growth, and much more during the boy’s puberty stage. As men get older, the amount of estradiol and testosterone they produce reduces.
Low testosterone is a serious problem, especially in men. Research has linked testosterone deficiency to severe health problems. This includes low energy levels, slow hair growth or hair loss, low sexual drive, erectile dysfunction, and even depression.
This article provides you with an explicit explanation of how you can boost your low testosterone. From exercising to diets to treatments, you’ll discover seamless ways to improve your testosterone level.
Here are the five best ways to boost low testosterone:
Table of Contents
Exercise and Lift Weights
Exercising has proven to be an effective way to prevent many lifestyle-based diseases. It has the potency of boosting and increasing your testosterone. Engaging in resistance training such as weight lifting is also helpful in boosting your testosterone. A report found that heavy resistance training exercise protocols, especially when done in the evening, have increased T levels in men.” Experts recommend multi-joint resistance training for more effectiveness.
The impact of exercise on testosterone is tied to its ability to promote muscle building. The more muscle you develop, the higher your testosterone levels. It’s therefore advisable to focus on weight lifting and high-intensity interval training if you aim to boost your T levels.
2. Testosterone Therapy
A popular treatment for low testosterone levels is hormone replacement therapy in low t centers to boost testosterone levels. This treatment increases and balances the level of testosterone in men. Testosterone therapy might be the best cure for low testosterone levels.
However, the treatment might have side effects in some men, including:
- Increased acne
- Fluid retention
- Increased urination
- Breast enlargement
- Decreased testicular size
- Decreased sperm count
- Increased aggressive behaviors
In addition, it is not advisable for men with prostate and breast cancer to undergo testosterone treatment. Besides, it may worsen sleep apnea in older people.
3. Minimize Stress and Cortisol Levels
Research has always emphasized the risks of long-term stress; stress can increase the hormone cortisol level, reducing testosterone. Stress and high levels of cortisol increase the rate at which you consume food, leading to weight gain and storing dangerous body fat around your organs. It would be best to focus on diet-based foods, regular exercise, good sleep, and a balanced lifestyle to reduce stress and improve your health and testosterone levels.
4. Take Vitamin D Supplements
Vitamin D has a lot of benefits to the body, and one of these is that it increases the level of testosterone in the body. Research has it that it has various benefits to the body and works as a natural testosterone booster. According to a small study involving soccer players, ten days of sun exposure and six days of Vitamin D supplementation increased testosterone levels. To increase your testosterone level, you can expose yourself to regular sunlight. Alternatively, take around 3,000 IU of a vitamin D3 supplement every day.
5. Take Testosterone Boosting Foods
What you consume has a significant impact on your testosterone and other hormone levels. It is paramount for you to pay careful attention to your long-term calorie intake and diet strategy. Constant dieting can disrupt testosterone levels. However, it would help if you also avoid overeating.
Balance your diet with the right amount of nutritious food. Eating enough protein and carbohydrates helps you maintain a healthy level and reduce fats associated with your testosterone level.
Certain foods help in increasing the level of testosterone in the body. Speak to your doctor about incorporating these foods into your diet. Foods that contain vitamin D, zinc, and magnesium may help improve your condition.
Here are some examples of testosterone boosting foods:
- Bananas: They increase energy and help increase sex drive by naturally increasing testosterone levels. Vitamin B and Bromelain present in bananas are responsible for increasing testosterone production.
- Pineapple: It is also rich in bromeliad and aids testosterone production, boosting sex drive.
- Eggs: Eggs contain enough vitamin D that helps in increasing the level of testosterone in the body.
- Oysters: They contain a significant amount of zinc that helps increase testosterone. It also helps build muscles, reduces the risk of infertility, and boosts endurance.
- Cruciferous vegetables: Vegetables like broccoli, cabbage, and cauliflower reduce estrogen levels.
- Garlic: When Combined with a high protein diet, garlic can naturally increase testosterone levels.
Maintaining a balance in your testosterone level is vital because a prolonged high testosterone level can lead to infertility and a lack of sex drive in men. You can boost low testosterone levels in several ways, ranging from the use of natural forms, foods, and therapy treatment. Your choice of treatment depends mainly on you. By taking advantage of these tips, you’ll be able to boost low testosterone levels.