If you are here, and reading this…. It means… either you have faced any of the symptoms below or just got this link from someone. And, guess what… you are at the right place to know about different ways to naturally or synthetically boost your testosterone.
The symptoms you can face because of reduction in testosterone are decrease in libido, erectile dysfunction, reduce levels of sperms, increase in body fat, reduce muscle mass, irritable or depressed most of the time, and sleep deprivation also.
But it doesn’t mean that testosterone never reduces. Yes, it reduces but late in life, not earlier in the young age. And, this is too much to face at a younger age.
If you have reached so far…. Then don’t worry you will get your answers here.
What are the different roles of Testosterone?
If you have read the symptoms above, then the roles are opposite. Like it increases sperm count, builds muscle mass, decreases body fat, keeps you active and confident.
Even it helps to regulate the mood and libido. That's all… and guess what, where is it produced? Not only in the testicles, but some quantity in ovaries and adrenal glands too.
Improve your Diet, that's more than enough
Diet is an essential part of everyone's life, as it has the main role in metabolic health. So, it should be maintained and analyzed. You may be asking how it will work? So, I can tell you that it works in two different and amazing ways…..
- Promoting the weight loss in an individual
- Helps to reduce blood sugar spikes
So, aren't these amazing things to get…? As, this helps to avoid obesity and also the fear of getting insulin resistance. And for this, include plenty of fruits, vegetable, grains, healthy fats and lean proteins via fish, chicken.
Avoiding junk food, refined carbs and other items as all of these get blood sugar spike, that leads to drop in testosterone levels.
Reducing dietary fat
2019 studies suggest that men have reduced testosterone after having a high fat diet. And also, men with obesity and are overweight suggest the same idea. So, get back to above given advice regarding diet.
Have a routine based Exercise on daily basis
Again, this exercise helps in the reduction of weight in obese people. You have either stopped going to the gym or never started it before.
No issue, just start from today. Have cardio, and start doing weight lifting, because 2020 research review suggests high straining aerobic exercise with heavy resistance training leads to increase or boost in testosterone, that's the main thing we want.
Try to have a Brilliant sleep
Sleep apnea has low testosterone levels. Coz, these sleep problems like sleep apnea, insomnia are linked to low levels of testosterone. For getting a good 7 hours sleep, try these steps:
- Decrease the levels of caffeine and alcohol intake before sleep hours.
- Try to get back to bed in same time daily
- Try to have a quite, dark and cool bedroom
- Exercise frequently on daily basis
- Reduce the screen time before going to bed
Stress kills the Person
Try not to stress chronically. What does it mean….? Is stress bad or good…?
Stress isn’t bad, its good if it's for a shorter period of time. But if it gets chronic, than it's a different story.
If someone is stressed that leads to release of a hormone called Cortisol, that manages the whole body, And, it decreases as the stress is ended.
But, if it's the chronic one, then it's high every time, and guess what? Cortisol in the bloodstream reduces the testosterone levels.
What to do….? For reducing the stress….
For this, try to do some interesting activities which make you feel happy, and even make you happy. Like talking to parents, having a chat with your friends and loved ones. Do some exercise or even play games (not on mobile). Have exercise to divert your mind.
Honey Consumption helps in the Boost
Does consuming Honey help….? Yes, because it contains chemicals which repairs the damage done on the Leydig cells, which are the main factory of testosterone inside testicles.
And, guess what…? It also increases production of luteinizing hormone, as it helps in testosterone production too. So, overall Honey has the best outcome. Try to have it at least once daily in your diet.
Replacement therapy - Unnatural solution
Testosterone replacement therapy (TRT) is also an option here, but it's not a natural method. Synthetic tablets of testosterone hormones are available in the market. Those with hypogonadism can have them, but with perfect advice from a physician.
Other than tablets, these exist in the form of transdermal patch, topical gel, injection, or skin implant. These help to increase the sex drive in an individual, boost the mood, make muscles and bones strong too.
Yes, it has side effects like blood clotting, prostate issues, cholesterol problems, and problems with the sleep cycle. TRT is also used for gender-affirming therapy in transitioning individuals.
Dietary components help in growth
Onion & Garlics: Both of these onions and garlic are rich in flavonoid phytochemicals, which helps in sperm protection, from the external factors.
Protein rich foods: This includes food like beef, chicken, fish, & eggs too. And for vegetarians, plant based protein rich food includes tofu and nuts.
Eating oysters: These oysters have zinc as a component, and it’s crucial for testosterone production and fertility. Zinc can also be found in beef & beans too.
Diet rich in magnesium: Magnesium can be sourced from cashews, almonds, spinach and peanuts.
Avocado: Have avocado in your breakfast, as the research from Penn University suggests that consumption of monounsaturated fat present in avocado can decrease the LDL, and boosts testosterone production.
Pomegranate: One glass of pomegranate juice early in the morning reduces the stress hormone cortisol, which helps in chronic stress cases a lot.
Following Mediterranean diet: Diet having different vegetables, fruits, lean meat help to manage the weight and reduces the risk of insulin resistance.
Limiting the alcohol consumption: Research suggests that testosterone levels decrease within 5 days of alcohol intake. So, the individual with its consumption in excess has problems like hair loss, testicular shrinkage, increased estrogen level that ultimately causes breast problems too.
Using glass instead of plastics: Replace plastic utensils with glass, coz Bisphenol-A (BPA) present in plastic, and in different cans too reduces the testosterone production by simply inhibiting it.
Eating fish: Fishes like salmon, tuna are rich in vitamin D that has a significant role in testosterone production.
Summarize
In the end, it's all about the cause behind testosterone levels dropping…. If it's simply due to diet or something mentioned above, it's easy to get it back. But, if it's due to medical problem, then get back to your physician. And, get your problem resolved as soon as possible.
