Testosterone is the most important sex hormone for men. As a person ages, testosterone levels naturally decline, but there are steps they can take to slow or even reverse this process.
Testosterone is vital to a person's overall health and well-being. Low levels of testosterone can have a detrimental effect on body composition, and lower testosterone levels can also lead to weight gain as we age.
Low levels of testosterone can also affect sexual function, leading to lower libido, reduced erections and infertility.
And for natural fitness people, testosterone is especially important for muscle building. If you are a natural fitness enthusiast like yourselves and want to maintain the confidence a man should have over time while being healthy.
Staying active may help to boost testosterone levels.
According to a recent study of 9054 normal weight men between the ages of 19 and 39, normal testosterone levels ranged from 264 to 916 ng/dl.
Pharmaceutical companies' products are thought to increase testosterone, and while these products may help some people, especially the "Tech products" Used by bodybuilding professionals, they may also reduce the body's ability to produce testosterone naturally.
Moreover, there are significant risks associated with these drugs.
One study noted that the benefits and safety of long-term use of testosterone replacement products are not known.
The best way to boost testosterone levels naturally is to adopt a few lifestyle and nutritional modifications that can improve your overall health and well-being.
1. Getting enough sleep
Lack of sleep can affect the levels of hormones and chemicals your body needs to function properly, including testosterone.
One study found that testosterone levels drop in men who don't get enough sleep.
Ten healthy men aged around 24 spent 1 week at home sleeping 8 hours a night, and then spent the next 11 nights in a laboratory. They slept 10 hours a night for three nights, followed by eight days of sleep restriction where they slept only five hours. On the last night they slept for 10 hours, and during the sleep restriction, doctors checked their blood every 15 to 30 minutes.
The researchers found that after only one week of restricted sleep, daytime testosterone levels dropped by 15 per cent. In comparison, testosterone decreases by only 1 to 2 per cent per year during the normal ageing process.
Sleep prioritisation may help maintain testosterone levels. People should aim to get at least seven to eight hours of sleep a night. Anyone who has difficulty sleeping regularly should consult a doctor.
2. Maintain a balanced diet
Research has long shown that a good diet is essential for maintaining testosterone levels and overall health. Some studies have shown that low testosterone levels and overweight may lead to a variety of inflammatory symptoms and impaired neurological function.
Another study has shown that overeating and erratic dieting can disrupt hormone levels. This effect is most evident in athletes and those who are fitness enthusiasts.
The best diet includes a variety of food choices and ensures a healthy balance of fats, carbohydrates and proteins. A healthy and nutritious diet maintains a balance of all hormone levels in the body and promotes optimal long-term health.
3. Weight loss
Studies have shown that men who are overweight have lower testosterone levels. One study reported that some obese men between the ages of 14 and 20 had testosterone levels 50% lower than normal men.
4. Stay active
One study found that the more a person exercised, the higher their testosterone.
Another study showed that increasing physical activity is more beneficial than simply losing weight when it comes to raising testosterone levels.
However, it is best not to over-exercise, as high levels of exercise may cause testosterone levels to drop.
In fact, the study also found that long-distance runners had lower testosterone levels. The researchers speculate that this may be due to low energy and poor nutrition.
5. Stress reduction
Controlling stress may help boost testosterone levels.
Long-term and chronic stress is dangerous and can lead to many problems in the body.
Stress raises levels of the hormone cortisol, which affects many things, including immune response and metabolism.
Elevated cortisol can have a negative impact on testosterone. One study found that stress can cause erratic changes in testosterone levels in men. In the two months leading up to final exams, 58 male and female medical students completed questionnaires and provided saliva samples under exam stress.
The study showed that salivary testosterone levels were significantly higher in men and significantly lower in women under exam stress.
The researchers concluded that the male participants' stress response led to aggression, emotional suppression and rumination, which could explain the gender differences.
6. Vitamin supplementation and natural supplements
One study found that taking vitamin d supplements may correct deficiencies and even help boost testosterone levels.
At least 15 minutes of direct sunlight per day may also control vitamin d levels. Food sources rich in vitamin d include salmon and other fat-rich fish, or milk and cereals.
Dehydroepiandrosterone is a hormone that helps produce testosterone and other components that affect the body. As we age, dhea levels decline, as do testosterone levels. One study involved giving dehydroepiandrosterone supplements to a group of older men. The researchers found that these supplements had a small but significant positive effect on body composition.
It is suggested that a natural approach is to consume the healthy fats found in fish and flaxseed that may help the body utilise the dehydroepiandrosterone it produces.
Alternatively, supplementing with magnesium may help restore normal testosterone levels, if the reduction is due to a deficiency.
One study found that taking such supplements for at least a month may increase testosterone levels. The report also said that people who exercised had much higher testosterone levels than those who did not.
As with magnesium, zinc deficiency may lead to a decrease in testosterone. An earlier study showed that four weeks of zinc supplementation prevented a drop in testosterone levels in sedentary, athletic men.
It is possible to improve magnesium and zinc deficiencies through diet. Magnesium-rich foods include whole grains and dark green leafy vegetables. Zinc is also a component of dark green vegetables, flaxseed and pumpkin seeds.
Creatine is known for its small but reliable increase in testosterone. One study found that after college football players took creatine supplements for at least 10 weeks, they had higher testosterone levels. Creatine is naturally found in salmon, tuna and beef.
7. Review of drugs used
While prescription medications can help control a wide range of health conditions, they are one of the most common causes of low testosterone levels.
One study suggests that statins, a cholesterol-lowering drug, may work in part by lowering testosterone.
Anyone who suspects that low testosterone is due to prescription drugs should tell their doctor about these problems and ask for detailed advice.
8. Avoid drug and alcohol abuse
Drug and alcohol abuse is associated with lower testosterone.
Several studies have proven that alcohol use affects the glands and hormones that are responsible for male reproductive health.
In addition, alcohol can lead to lower testosterone levels due to its effects on the body, including causing hormonal responses and cellular damage.
So start changing your drinking habits.
Testosterone treatment
If a patient has concerns, a doctor may recommend testosterone testing.
However, there is little evidence that testosterone therapy or commercially available testosterone supplements can help men suffering from age-related testosterone problems.
However, when the body cannot produce testosterone on its own, testosterone therapy may be helpful.
Because testosterone therapy is not suitable for everyone, the best ways to raise testosterone levels are all natural methods.
Anyone concerned about their testosterone levels should see their doctor for a testosterone test and also to discuss lifestyle changes and whether testosterone therapy or supplementation might help.
So that means we can raise testosterone levels naturally through diet and exercise, lifestyle modifications or, in some cases, nutritional supplementation.