Hey, there! In this piece, we dig into testosterone. You know that hormone, right? It does wonders for your health. Feeling tired too often? Finding it hard to build muscles? The culprit could be low testosterone. You are not alone. Many men battle this.
We will delve into what testosterone is. We’ll share why you need it too. And the fun part? We’ll explore how to heighten your testosterone levels. You can do it through changing your ways, eating well, using vitamins and supplements, and getting medical help too. Sounds good, right? So let’s jump in!
Testosterone holds power in your body. It influences many key parts of your wellbeing.
What is Testosterone |
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A hormone that affects many parts of your well-being. Including our sex drive, muscle mass, bone strength, and even mood. |
Importance of Testosterone |
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Keeping the right level of testosterone is vital for good health. Loss of it can lead to fatigue, sadness, and loss of lean muscle mass. |
Normal Levels of Testosterone |
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Typically, they range from 300 to 1,000 ng/dL but can drop with age, usually starting around 30 years old. |
Symptoms of Low Testosterone |
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Signs of low testosterone can include fatigue, feeling down, low sex drive, and loss of lean muscle mass. |
Let’s now look at how you can boost your testosterone levels.
Did You Know?
Getting worried about low testosterone? Don’t panic! You can heighten your testosterone levels naturally. You can do this by tweaking your lifestyle!
It’s vital to sleep well enough. Poor sleep can hurt the hormones in your body, including testosterone. Aim for a good 7-9 hours of sleep each night.
What you eat really matters for your testosterone. A diet full of lean proteins, healthy fats, fruits, veggies, and whole grains can set the stage for making more testosterone.
Obesity can kill your testosterone. Strive to keep a healthy weight. Your testosterone levels will be glad!
Regular physical activity can hike up your testosterone. Especially resistance and high-intensity interval training exercises.
Here’s another “table talk” recapping these points.
Importance of Sleep |
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Sleeping well for about 7-9 hours at night can uplift your testosterone levels. |
Balanced Diet and Its Importance |
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Eating lean proteins, healthy fats, fruits, veggies, and whole grains can help testosterone production. |
Weight Management |
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A healthy weight can help you maintain good testosterone levels in body. |
Pursuing Active Lifestyle |
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Being active, in particular with resistance and high-intensity interval training exercises, can spike up your testosterone. |
Apart from dietary modifications, regular exercise, etc., testosterone supplements are prescribed for specific health conditions like reducing sexual anxiety and erectile dysfunction but not to counteract the natural age-related decline in testosterone.
Dr Ashish Bajaj – M.B.B.S, M.D. in Clinical Pharmacology and Toxicology
Now let’s find out about how nutrition can boost testosterone!
Did you know what you eat could help boost testosterone? Yes, that’s right! Your diet can change your hormone levels, including testosterone.
When we talk diet, it’s more than just eating healthy. You need to balance nutrients. Protein can help you lose fat. That’s good for testosterone. Healthy fats and carbs play big roles in testosterone making too.
Dig into these testosterone-boosting foods. They taste good and are good for you!
The resveratrol in grapes can increase your testosterone. It can also better sperm movement.
Tuna, packed with Vitamin D, can boost your testosterone wonderfully. It’s also good for your heart.
Known as a “testosterone bomb,” pomegranate can boost testosterone levels while cutting stress.
Deer meat, or Venison, makes the list for its protein content. Protein helps manage weight and keep testosterone levels high.
Garlic carries allicin, a compound that cuts the levels of ‘stress hormone’ cortisol. This lets testosterone work more effectively.
Honey holds mineral boron. It’s linked with high testosterone. Plus, it can hike nitric oxide levels, making your bedroom game better.
The amino acids in milk boost hormones that build muscles. These also help manage weight.
Egg yolks hold a lot of cholesterol, which helps make testosterone. Contrary to common belief, eating eggs does not harm your heart.
Cabbage is full of chemicals that flush out female hormones. This lets testosterone have a stronger impact.
Red meat triggers the release of a hormone that stirs testosterone making. However, don’t overdo it as too much can harm.
Don’t forget to add these! They pack vital minerals and vitamins like magnesium and zinc. These are key for testosterone making.
Here’s a “table talk,” recapping these points.
Role of Protein, Fat, and Carbs |
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A balance of protein, healthy fats, and carbs in your diet boosts testosterone making. |
Foods to Boost Testosterone |
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Grapes, tuna, pomegranate, venison, garlic, honey, milk, eggs, cabbage, red meat, ginger, spinach, pumpkin seeds, maca, and chia seeds all aid in boosting testosterone. |
Managing stress is crucial for people experiencing low testosterone levels. In addition to the treatment advised by your endocrinologist, engaging in regular exercise, practising mindfulness, yoga etc, can show promising results.
Dr. Arpit Verma, MBBS, MD (Pharmacology)
Let’s now dive into the role of vitamins and supplements.
Some vitamins and supplements can help lift your testosterone levels.
Vitamin D can be your hero, mainly if your testosterone is low. Studies link Vitamin D lack with low testosterone. Try incorporating Vitamin D supplements into your daily diet or enjoy more sun!
Zinc is another key mineral for testosterone making. A lack of zinc often leads to a drop in testosterone levels. Luckily, this can be fixed easily by taking zinc supplements or eating more zinc-rich foods like oysters, beef, and beans.
Honey might be sweet, but when it comes to testosterone, it’s all business. Honey carries boron which helps boost testosterone levels. So, think about adding a tad of honey to your daily diet.
While many items claim to boost testosterone levels, not all deliver. Yet, some have been tried and tested. These include fenugreek extract, D-aspartic acid, ashwagandha, dehydroepiandrosterone (DHEA), and vitamin D.
Here’s a “table talk” to recap these points.
Role of Vitamin D |
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Vitamin D plays an important part in testosterone making. Lack of it may cause low testosterone. |
Role of Zinc |
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Zinc is needed to maintain testosterone levels. Regular intake of zinc is key for most male bodily functions, including making testosterone. |
Role of Honey |
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Honey contains boron, which helps increase testosterone levels in your Body. |
Effective Testosterone Boosters |
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Fenugreek extract, D-aspartic acid, ashwagandha, dehydroepiandrosterone (DHEA), and vitamin D have been found to boost testosterone levels. |
Shellfish such as oysters, salmon, avocados and green leafy vegetables are excellent sources of zinc, selenium, and omega-3 fatty acids, all of which may support optimal testosterone levels.
Dr. M.G. Kartheeka – MBBS, MD(Pediatrics)
Now, let’s see how to cut down on bad influences that can lower testosterone levels.
While focusing on positive steps to increase testosterone is key, it’s also vital to know the factors that can hinder it.
Long-term stress can hike cortisol levels. This might quickly reduce testosterone levels. Try managing your stress with regular exercise, quality sleep, and activities like meditating, journaling, or gardening that help ease stress.
High contact with estrogen-like chemicals might reduce your testosterone levels. Think about cutting daily contact with plastic and other harmful pollutants.
Too much alcohol can cut down testosterone levels. Remember, less is more. So be mindful of how much alcohol you take in.
Here’s a “table talk” to recap these points.
Impact of Stress |
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Long-term stress can push cortisol levels up. This can pull testosterone down. Regular exercise, quality sleep, and stress-relieving activities can help manage this. |
Impact of Estrogen-like Chemicals |
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High touch with estrogen-like chemicals in plastic and other pollutants might pull testosterone down. |
Effects of Alcohol Intake |
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Excessive alcohol can reduce testosterone levels. So, moderation is key. |
Having explored ways to heighten testosterone, it’s time to talk about medical help.
If natural remedies fail to lift testosterone levels, testosterone replacement therapy might be worth your thought.
This therapy uses synthetic testosterone to boost deficient levels. The therapy offers multiple forms—oral tablets, skin patches/gels, injections, or subdermal pellets.
Typically, testosterone replacement therapy is suggested for men with constant low testosterone affecting their life quality. But, because this therapy can have side effects, it’s saved for when benefits are greater than risks. Speaking with your healthcare provider would make clear if this therapy suits you.
Here’s a “table talk” to recap these points.
Testosterone Replacement Therapy |
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This involves receiving synthetic testosterone. It’s offered as skin gels, injections, oral tablets, or subdermal pellets. |
When to Consider Testosterone Replacement Therapy |
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This therapy is typically considered when testosterone levels are too low, affecting life quality. Always speak to your doctor to know if this is right for you. |
Beyond testosterone replacement therapy, let’s find out more about the medical help for low testosterone.
If you notice signs of low testosterone or natural methods do not boost your testosterone levels, you might need medical help.
Be cautious if you are feeling tired too often, have a low sex drive, struggle with having an erection, and feel less good. Other signs that might mean low testosterone include feeling moody, not sleeping well, lacking energy, and foggy thinking.
Your doctor or healthcare provider may prescribe a medication from the class like clomiphene citrate and anastrozole to stimulate your body to produce more testosterone.
If you’re experiencing constant signs of low testosterone, book an appointment with your healthcare provider. The diagnosis is typically based on signs and blood tests. A proper treatment can then be started.
Here is a “table talk” to recap these points.
Symptoms to watch out for |
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Signs like constant fatigue, low sex drive, moodiness, trouble with erection, insomnia, lack of energy, and foggy thinking might mean low testosterone. |
Medications to try when natural remedies don’t work |
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Your doctor or healthcare provider might suggest certain medications like clomiphene citrate and anastrozole to make more testosterone. |
When to See a Doctor |
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If you’re experiencing constant signs of low testosterone, book a slot with your healthcare provider. The diagnosis is mostly based on signs and blood tests. |
Also Read: Are Oysters Good For You? A Research-Based Nutrition Guide
We’ve covered a lot here, haven’t we? We went from understanding what testosterone is and why it matters, to exploring all ways—from natural to medical—to push up its levels. We learned that keeping stress low, eating well, and being active can help testosterone levels.
Of course, if your signs stay despite these efforts, be sure to seek professional medical help. After all, your health is your wealth! So sport it with pride, look after it, and let your testosterone levels shine!
Boosting testosterone naturally can involve many lifestyle changes—maintaining a healthy weight, sleeping well, eating balanced food, and leading an active life.
Foods that can boost testosterone include eggs, milk, garlic, honey, cabbage, red meat, grapes, tuna, pomegranate, venison, ginger, spinach, pumpkin seeds, maca, and chia seeds.
Fish oils can increase testosterone levels by 52 per cent, especially when paired with regular exercise.
High testosterone levels in men can lead to more muscle mass and power, higher sex drive, better mood, and improved heart health.
Testosterone replacement therapy involves giving synthetic testosterone to boost deficient testosterone levels. This therapy is typically suggested for men with non-stop low testosterone affecting their life quality. As it can have side effects, the therapy is chosen only when benefits are more than risks.
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‘Ashwagandha’, the word in itself means ”the smell of a horse” – a reference to the strength and stamina of a horse. That is exactly the kind of power you can attain if you consume this famous herb regularly!
This herb has multiple benefits and primarily helps you deal with any kind of stress – be it mental, physical or emotional. It not only relaxes you but can also lower blood sugar, combat symptoms of depression and improve the working of your brain.
Multiple studies have shown that regular consumption of Ashwagandha can reduce the symptoms of stress and anxiety.
When you are stressed, your adrenal glands secrete cortisol. Cortisol can also be released when your blood sugar levels fall. In some people, cortisol levels can become elevated chronically. This can lead to high blood pressure, weight gain and joint problems.
Read More: 7 Different Types of Relaxation Techniques That Help You Fight Stress.
Joint problems like arthritis can severely impact your daily life. Ashwagandha can help reduce pain in the body by preventing nerves from sending pain signals to the brain. Because this herb also reduces inflammation in the body, it can also help people who have rheumatoid arthritis or inflammatory arthritis.
The available scientific data support the conclusion that Ashwagandha is a real potent regenerative tonic (Rasayana of Ayurveda), due to its multiple pharmacological actions like anti-stress, neuroprotective, antitumor, anti-arthritic, analgesic and anti-inflammatory etc. It is even useful for different types of diseases like Parkinson, dementia, memory loss, stress induced diseases.
Dr. M.G. Kartheeka, MBBS, MD
Are your cholesterol levels inching upwards with every passing day? Consume ashwagandha to bring them down. This herb has certain beneficial compounds that lower the lipid levels (cholesterol and triglycerides) in your blood.
High lipid levels can cause plaque to accumulate in your arteries and increases your risk of a stroke.
Must Read: 8 Foods That Are Good For Heart!
High blood sugar usually occurs due to two reasons – low insulin secretion and reduced insulin sensitivity of the cells in the body. Ashwagandha not only increases insulin secretion in the body but also improves the ability of your muscles to utilize insulin effectively.
Read More: Understanding Blood Sugar Levels
Want stronger and fitter muscles? Consume ashwagandha along with working out daily. Ashwagandha can increase muscle strength and size. Not just that, it can also help you lose fat.
A weak immune system can invite troubles! It means that you could now be extremely vulnerable to viral and bacterial illnesses like the common cold and flu.
Ashwagandha consumption can make your immune cells more active. This means it can react more promptly to harmful microbes in your body, kill them and protect you from ill-health.
How can ashwagandha help? Consuming ashwagandha will ensure that your cortisol levels are not high enough to damage your health.
Read More: 7 Easy Ways to Boost Immunity
Ayurveda has advocated ashwagandha consumption to boost memory and brain function since ancient times. Now studies have found that ashwagandha increases antioxidant activity in your brain cells. How does this help your brain? If antioxidant activity is reduced in the brain then free radicals damage your brain cells and impair their functioning.
Ashwagandha is beneficial for the reproductive health of men. Here’s how it can benefit them:
Because ashwagandha reduces one’s stress levels, it can enhance his sex life. High stress levels can lower libido and reduce the quality of one’s sex life.
Also Read: Shilajit vs Ashwagandha: Which One Is Better For Your Health? A Scientific Comparison
Ashwagandha is an all-rounder when it comes to promoting good health. Consume it daily to experience the powerful health benefits it offers and keep your body refreshed and rejuvenated at all times!
Also Read: Ashwagandha Benefits for Men: A Research-Backed Guide to Natural Wellness
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.