Having to boost low testosterone is vital for general health. Testosterone is deemed a masculine primary sex hormone. females also have small quantity of it for muscle and bone strength. Testosterone is a steroid hormone necessary for enhanced libido, energy, immune function, and protection against osteoporosis. In addition, this hormone supports the development of certain male attributes like hair patterns, muscles, and voice modulation.
Testosterone production in men increases under the puberty stage. Normal testosterone levels in the bloodstream is about 359 and 1230 nanograms. As people age, a decline in testosterone production is experienced. This decline causes low sex drive, constant tiredness, depression, and loss of strength. Furthermore, very low levels of testosterone in men increases the risk of obesity and heart attack.
As a result, it is essential to boost low testosterone levels in the body for general health improvement, sex drive, heart health, and strength.
In addition, it increases muscle mass, prevent age-associated loss of lower limb, improve body composition, quality of life, and physical function.(Trusted source)
How to boost your testosterone level naturally
1. Vitamins D Supplements
Vitamin D is an important nutrient required in the human body. It helps the body absorb calcium, which in turn build bones and keep bones strong and healthy. Vitamin D helps the immune system which is your body’s defense system to against infections and other illnesses.
A study published by the Department of Internal Medicine reported that the male reproductive tract has been identified as a target tissue for vitamin D – thus suggested a relationship between vitamin D supplements and men’s testosterone levels. The researcher, therefore, concluded that taking vitamin D supplements might have a positive effect on deficiency and subsequently increase testosterone levels.
In addition, it important to maintain proper amount of vitamin D to boost testosterone level. Vitamin D can be sourced from sunshine, supplements and vitamin D high foods like salmon and other fatty fishes or fortified milk and cereal products. Direct contact with sunshine for at least 15 minutes each day can help keep vitamin D level at bay.
2. Stress Minimization
Stress is an environmental and psychological stimulus that creates mental or physiological responses and may lead to disease in people. Mild stress can be useful for tasks and cognitive performance, while constant and high stress is hazardous and can lead to several health problems (source)
A study conducted in 2016 discovered that stressful occurrences contributed to erratic changes in male’s testosterone levels.
The study in detail showed that 58 male and female medical students filled in questionnaires and gave saliva samples while under examination pressure 2 months prior to their final examinations.
The males in the research showed important rises in testosterone salivary under examination stress, while the females had significantly reduced concentrations of testosterone. The researchers suggest the stress response in the male study participants resulted in aggression, emotional inhibition, and rumination, and this could explain the differences in the sexes. Therefore ensure to keep your stress level in check so as to boost your testosterone level.
3. Rest and Quality Sleep
Just as good food and regular exercise are essential to your body, healthy sleep also has significant impacts on your testosterone concentrations.
The optimal quantity of sleep differs from individual to individual, but one research discovered that a 15 percent decrease in testosterone concentrations was associated with sleeping only 5 hours per night.
Another study showed that those who only slept four hours at night had limited deficient levels.
The above findings were supported by other long-term research. One research calculated that testosterone concentrations increase 15 percent higher on average for each extra hour of sleep you get.
While some individuals seem to be doing well with less sleep, the study suggests about 6 -10 hours of sleep per night is best for long-term health and testosterone.
4. Stay Physically Active
Physical exercise effectively promotes many health benefits and has been proven to boost low testosterone levels. The research reported that physically active men showed better semen parameters and hormone values than sedentary men. This also means the more active an individual is, the more they will have testosterone.
Another research proposed that to improve testosterone concentrations, growing physical activity was more useful than weight loss. However, it is good to exercise in moderation for testosterone boosting, because a higher level of exercise can lead to low testosterone.
The study further showed that long-distance runners may experience low testosterone levels. The scientists speculated this could be due to insufficient energy and unsuitable nutrition.
5. Avoid Overeating
Research has demonstrated that eating well is essential for maintaining levels of testosterone and overall health. Low testosterone concentrations and being overweight can lead to a multitude of inflammatory circumstances and impaired neurological function.
Your diet has a significant effect on both testosterone and other hormone levels. Be particular about what you eat daily if you really want to boost your testosterone level. Avoid overeating, rather ensure you eat in moderation with rich nutrients as this has an effect on your testosterone concentrations. Base your diets on healthy balanced food rich in fat, protein and carbs as they can optimize both hormone levels and long-term health.
6. Avoid Overweight
It is perfectly fine to have weight but make it healthy. Unhealthy weight can trigger a lot of health problems including affecting your testosterone levels. Therefore to boost your testosterone concentration if you are overweight, avoid eating junk but balanced meals.
Research has shown males carrying more weight have reduced testosterone concentrations.
One research revealed that some obese men between the ages of 14 and 20 had up to 50% less testosterone than those not overweight.
7. Alcoholism and Drug Abuse
Research according to the National Institute of Alcohol Abuse and Alcoholism discovered that alcohol use affects the glands and hormones involved in male reproductive health.
Owing to the impact of alcohol, on the body system, alcohol can also trigger low concentrations of testosterone. Including hormonal responses and cell harm. The study further suggested that drug abuse is associated with lower testosterone levels.
Therefore, to boost testosterone levels in the body avoid abusing alcohol and drugs
8. Consume fresh ginger
Ginger has several health benefits and plays a vital role in human health generally. Consuming fresh ginger regularly can help improve digestion, boost the immune system, and improve cholesterol.
In addition, it has anti-inflammatory and anti-cancer properties that can help fight against potential ailments. It has also be associated with testosterone boosting. That is, to boost low testosterone levels consume fresh ginger often.
9. Laugh Always
Laughter is a physical reaction in humans typically consisting of rhythmic, often audible diaphragm contractions and other parts of the respiratory system. It’s a reaction to some external or internal stimuli. Laughter helps to reduce your stress hormone levels, anxiety and stress as well.
Owing to the effect of laughter on reducing stress hormones, the immune system performance.
Research has also proven that laughter can help boost low testosterone levels because of its physiological, psychological, social, spiritual, and quality-of-life benefits.( Sources 1, 2, 3, 4,)
Maintaining proper amounts of testosterone in the body is important to sustain overall health and well-being. Testosterone is required for many health functions including libido energy, immune function, muscle etc.
Low testosterone levels, however, pose a potential threat to the well-being and health of many men and thus can be improved naturally with the guide above.