
Testosterone is a steroid hormone that the body generates mostly in the testicles, ovaries, and in tiny quantities from the adrenal glands. During puberty in males, testosterone is one of the primary drivers of physical changes such as muscular development, voice changes, and hair growth produce less testosterone and have greater levels of estrogen. Maintaining adequate levels of testosterone is also essential throughout adulthood. Healthy levels in adult males are critical for overall health, including risk of health issues and sexual function. Furthermore, boosting your testosterone to ideal levels can enhance muscular build and strength. Let’s learn more on how to increase testosterone levels in this article.
How to Increase Testosterone Naturally
You may be able to naturally increase your levels by the following methods:
- Reduce stress and cortisol levels: Long-term stress can raise cortisol levels and cortisol spikes can quickly lower testosterone levels. These hormones frequently function in a seesaw pattern, with one going up and the other going down.
Stress and elevated cortisol levels can also cause increased food intake, weight gain, and the accumulation of dangerous body fat around your organs. These alterations may have adverse effects on testosterone levels. Manage your stress levels to get optimal health and hormone balances. Staying active, getting enough sleep, and using stress-relieving strategies may all help.
- Get lots of peaceful, high-quality sleep: Good sleep is as vital to your health as nutrition and exercise. Sleep quality may also have a significant impact on your testosterone levels. Although some people do well with less sleep, most studies recommend aiming for at least 7 hours of sleep every night.
- Avoid using estrogen-like chemicals: High exposure to estrogen-like substances may have an effect on testosterone levels. Reduce daily exposure to bisphenol-A (BPA), parabens, and other chemicals found in certain types of plastic.
- Monitor your alcohol intake: The interaction between alcohol and testosterone is complex. Some studies imply that heavy alcohol use can lower testosterone levels. Testosterone levels may drop as rapidly as 30 minutes after consuming alcohol. Heavy alcohol consumption can result in impaired testicular function and shrinkage.
Interestingly, studies on adolescent boys and young men have indicated that testosterone levels can predict alcohol dependence or the onset of alcohol consumption. Higher amounts in the saliva or blood are connected with heavier alcohol consumption and a younger age at which alcohol usage begins.
Also Read: What Causes Low Testosterone (Male Hypogonadism)?
Foods That Increase Testosterone Levels
Certain foods can help boost your testosterone levels. Such food items include:
- Leafy green vegetables: Magnesium-rich vegetables like spinach and kale may boost testosterone levels in the body.
- Onions: Onions are rich in minerals and antioxidants. Onion and onion extract can help with hormone production, increase antioxidant activity, and even boost overall testosterone levels.
- Ginger: Ginger has been used for medical and culinary purposes for ages. Ginger extract may assist boost testosterone production.
- Pomegranates: The pomegranate is an age-old symbol of fertility and sexual function, and its antioxidant content may benefit heart health, reduce stress, and increase testosterone levels.
Also Check: 5 Signs of Male Infertility You Must Not Ignore
Exercises That Increase Testosterone Levels
Here are some exercises that increase testosterone levels:
- Resistance Training: Strength exercises, particularly with high weights and few repetitions, is one of the most effective methods for increasing testosterone levels.
- High Intensity Interval Training (HIIT): Short bursts of intensive exertion, followed by rest, can considerably increase testosterone levels. Running, cycling, rowing, and bodyweight exercises such as burpees can all be used for HIIT training.
- Leg Workout: Training the legs with activities such as squats and lunges boosts testosterone production by activating big muscle groups.
- Full-body Workouts: Training all main muscular groups in a single session stimulates testosterone production. Combine upper and lower-body exercises.
- Bodyweight Exercises: Push-Ups, dips, pull-ups, and plank variations are beneficial with high intensity and gradual overload.
Also Read: The Truth About Andropause (Male Menopause)
Medications That Increase Testosterone Levels
Look into these medications that increase testosterone levels:
- Zinc Supplements: Although the potential advantages of multivitamins are highly discussed, certain supplements may help maintain healthy testosterone levels. Zinc supplementation enhances testosterone levels and improves sexual function in postmenopausal women with low zinc blood levels. According to another analysis, zinc supplementation may also aid males with low testosterone levels and infertility, particularly if they have a testosterone shortage.
- Vitamin D: Vitamin D is an essential vitamin for a variety of health issues. To maintain good vitamin D levels, try to receive enough sunlight or take a vitamin D3 supplement as prescribed by your doctor.
Must Read: Top 6 male and female fertility myths
Key Takeaways
Infertility is relatively common and affects a large number of people worldwide. If you’re having reproductive problems, one of the things you could do is prioritize activities that benefit your overall health. Many of the suggestions made above are essential components of a health-promoting lifestyle.
While there is no definite solution for problems like vitamin shortages or low testosterone levels, following lifestyle changes may help.
FAQs on Testosterone Levels
Does testosterone increase height?
Yes, testosterone can increase height in certain situations, but it does not directly increase height in every case.
Does testosterone increase hair growth?
Yes, testosterone can stimulate hair growth; nevertheless, the link between testosterone and hair development is complicated.
Does testosterone increase muscle mass?
Testosterone promotes muscular growth by producing proteins, which enhances muscle strength.
Does testosterone increase beard growth?
Yes, testosterone is a hormone that regulates facial hair development, and higher amounts of testosterone can lead to faster, thicker beard growth.
Which fruits increase testosterone levels?
Pomegranates are well regarded as a fruit that increases testosterone levels when consumed on a daily basis. Other fruits include grapes, bananas, and citrus fruits.