Every hormone has a role to play when it comes to the proper functioning of our bodies and maintaining our health and wellbeing. Testosterone is one such hormone that is especially vital for the development of muscle mass, bone density and sperm production in men. Low testosterone levels can lead to various health issues and even impede sexual function in men. In this article, we will explore the top food that increase testosterone along with some other natural ways to increase testosterone levels.
How Low Testosterone Levels Affect Men and Their Health?
Before we understand how to increase testosterone levels naturally, let’s first understand why it’s important to increase testosterone levels. Low testosterone can impact men and their overall wellbeing in the following ways:
Reduced muscle mass and bone density
Low testosterone levels in men can lead to a decrease in their muscle mass and strength. Furthermore, it can also reduce their bone density, which puts them at a risk of osteoporosis.
Increased body fat
Men with low testosterone levels are also likely to gain body fat, especially around their abdomen or middle section.
Low energy levels
A decrease in testosterone levels can also contribute to lower energy and persistent fatigue in men.
Erectile dysfunction
Men who suffer from low testosterone levels are also likely to experience loss of sexual desire and erectile dysfunction.
Loss of libido
Low testosterone levels can also reduce men’s sexual drive.
Infertility
Since testosterone plays an important role in sperm production, a decline in testosterone levels can also lower the sperm count and even lead to loss of fertility for men.
8 Foods That Increase Testosterone
While testosterone levels in men can drop with age or due to certain reasons, it’s possible to restore them with diet. Here are some foods to increase testosterone:
Spinach
Spinach and other green leafy vegetables like kale and fenugreek are a great source of magnesium, which can help increase testosterone production. Try to consume them regularly and in various meals.
Fatty Fish
Fishes like mackerel, salmon and herring are packed with Omega-3 fatty acids, which are known to boost the production of testosterone. Including them in your diet can help improve your testosterone levels and overall health.
Eggs
Eggs are rich in protein, cholesterol and vitamin D- all of which are the building blocks of testosterone. Including eggs, especially egg yolks, in your diet can help boost your testosterone levels.
Beans
Beans are a great source of zinc, vitamin D and other key nutrients that are known to support testosterone production in men.
Garlic
High cortisol levels (high stress) can impede the body’s ability to produce testosterone. Garlic contains a compound called allicin which can lower cortisol levels and in turn support testosterone production.
Pomegranates
Pomegranates are high in antioxidants which can help lower the enzymes that convert testosterone into estrogen. Regular intake of pomegranate fruit or juice can help increase your testosterone levels.
Ashwagandha
Besides the above foods, there are also some herbs that increase testosterone such as Ashwagandha. Available as extract, capsules and tea, it can help improve testosterone levels, sperm count and motility and even male fertility.
Horny Goat Weed
Another herb that can help increase testosterone levels is epimedium or horny goat weed. It contains an active compound called icariin, which can boost testosterone levels and even treat erectile dysfunction.
How to Increase Testosterone Levels Naturally?
Besides making changes to your diet, there are also some natural ways to increase testosterone:
Exercise regularly
Engaging in regular exercise like weightlifting, resistance training and HIIT can improve your testosterone levels. It can also improve your overall health and wellbeing.
Get sufficient sleep
For proper body function and testosterone production, you must get at least 7-8 hours of sleep every night. Poor sleep quality or quantity can lower your testosterone levels.
Manage your stress
Being under chronic stress can increase your cortisol levels that can lower your testosterone production. Try to lower your stress by engaging in meditation, walking, deep breathing or any hobbies that you like.
Get some sunshine
Sunlight is a great source of vitamin D, which is critical for testosterone production in the body. So, spend some time outdoors and allow your body to absorb sufficient sunlight to get enough vitamin D.
Control your weight
High amount of body fat especially in the abdominal area has been linked to low testosterone levels. So, try to manage your weight by exercising regularly and making dietary changes to boost your testosterone levels.
Final Thoughts
Now that you have understood how important testosterone is and how low levels can impact your health and well-being, it is essential to make conscious choices that can help increase testosterone levels. Whether you eat foods that increase testosterone or try other natural ways to increase testosterone, it’s important to be consistent and patient. Remember, it’s never too late to start taking care of your health.
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