Testicles contain testosterone, a hormone specific to men, which enhances sex, growth, muscle mass, manhood size, and hair growth. As we age, maintaining stamina becomes more challenging. To know how to boost testosterone naturally, you may come across various food and herb sources from the ayurvedic physicians and market online.
Importance of Testosterone for Men
Testosterone has a lot to do with men beyond helping them achieve their manhood size and muscle growth, burn fat and boost libido.
Many do undergo problems of cardiovascular issues, and suffer from excessive weight, sleeplessness and loss of life.
To understand in a better way, the importance of testosterone for men highlights:
- Rise in libido and height.
- Enhancement in muscles and strength in bones.
Signs of Low Testosterone
Debilitating testosterone levels can be caused by factors such as age, improper diet, and lack of exercise, with diabetic and obese patients being the most affected. Many would experience late puberty due to low testosterone. Further, you will be able to discover the symptoms of low testosterone when you will be discussing with your doctor.
Such symptoms of low testosterone are
- Low sex drive
- Poor erectile condition
- Less body hair
- Delay in the growth of beard
- Lack of muscular mass
- Excessive fatigue
- High levels of depression
Other signs or factors may not be of enough significance concerning testosterone deficiency. Very less impactful signs related to low testosterone levels are:
- Low capacity
- Lack of physical strength and patience
- Low memory power
- Inability to speak anything
- Losing focus and interest in any type of activity.
- Poor performance at the workplace and in the career
If you are suffering from any of the non-impacted signs mentioned above then there may be the least chance of suffering from low testosterone. The blend of such symptoms may increase the possibility of testosterone deficiency.
Natural Ways to Boost Testosterone
Researchers have devised excellent solutions for enhancing testosterone levels in the body. Certain food items are rich sources of antioxidants and nutrients to boost testosterone. We need to make a certain amount of lifestyle changes in our lives.
Let’s study the factors that can be very effective in boosting testosterone:
Diet and Nutrition
A healthy diet is important not for only to boost testosterone, but also it does boost sperm counts, increase sex time, improve stamina, boost sex power, strengths and overall health. Several nutrients like zinc, magnesium and Vitamin D are known for maintaining the male sex hormones at normal levels. It is the testosterone level that one can get from the prominent foods which are:
Consume Leafy Vegetables
Leafy vegetables in green would meet the deficiency of magnesium in the body. An elderly male who lacks energy and suffers from stress must rely on spinach, kale and collard greens.
Eat Fatty Fish
Fatty fish like salmon and sardines would let your testosterone levels grow to an optimum level. Because such fishes are enriched with different nutrients like zinc, Vitamin D and Omega 3 fatty acids.
Try Cocoa Powder
Cocoa powder may have a sufficient amount of flavonoids and nutrients and that may be quercetin and apigenin. If you are thinking of improving your testosterone levels then sugar-free cocoa powder will help in stimulating the Leydig cells.
Avocados have high levels of boron to improve the testosterone levels in the body. More studies are going on to understand how boron can be effective in improving the male’s sexual health.
Eggs are loaded with rich nutrients like healthy fat, proteins and selenium to reverse toxins in the body. will have a positive impact on the body and mind of any male individual. One will get enormous stamina during the performance period by consuming eggs regularly. Eggo yolk would stimulate more potency in the male person as it is rich in several micronutrients like Vitamins B6 and B5. However, if anyone is allergic to eggs then he or she must not take the eggs.
Berries, Cherries and Pomegranates
Using berries, cherries and pomegranates as a part of the diet will be a positive approach for any male. Such nutrients will enhance testosterone production and increase virility.
Oysters and clams belong to the category of shellfish to meet the testosterone requirement in the body of the male. Availability of zinc, selenium and omega-3 fatty acids in shellfish will reverse sexual and reproductive incompetence in men.
Consuming honey in measured amounts will also trigger the required level of testosterone in any male. It is because it will revitalize the Leydig cells and activate testes cells.
This modified-stem vegetable is a must for any male who is not able to gather enough spirit and energy to fulfill sexual performance and concentrate on his or her daily work.
In other words, known as jungle walnuts are known for nourishing male’s sexual health. At least 6 Brazil nuts, 3 in the morning and the next 3 in the evening will enhance testosterone production.
There is a requirement to do more research on how to boost testosterone by several natural food items.
Exercise and Physical Activity
Excessive unhealthy fats accumulated in the body do not let the testosterone level go up. High cholesterol level causes blockage in the tissues of the man and do not prevent him from having a stable sex life with his spouse.
Certain muscle-building exercises help in shooting up testosterone:
Under the guidance of any certified trainer, you can get into weight-lifting exercises ranging between 15 minutes to an hour or so. The trainer will guide you through the session when you will be performing the lifting exercises with dumbbells. Within a 15-day practice of weight lifting, your muscles and abs will rise and your chest and shoulders will broaden. It would be a sign of testosterone elevation.
It involves stretching your limbs and lifting your whole body mass for 15 minutes will burn unnecessary fats and calories and boost libido and testosterone hormone. You need not stop until you generate sweat from your body. Because sweating is a positive sign of testosterone production at optimum levels.
It is a very common posture done by everyone while sitting on the Indian toilet seat for discharging stool. You will be sitting back as if you are sitting on an imaginary chair. Your hips should not touch the floor and you would have to keep your feet wide apart from one another.
Other regular exercises that we usually do in our daily lives and a few occasionally are effective sources to boost male testosterone naturally:
Daily walking for at least ½ km or climbing the stairs will improve your muscle strength, reduce unnecessary weight and improve your testosterone levels.
You can go hiking or climbing the hilly tracks to keep your body weight at optimum levels. It will improve your sex performance, stamina and boost sex hormones also.
It is also part of an athletics activity to raise the testosterone hormone and build a strong masculine body.
To improve your testosterone levels in your body, you need to bring changes in your lifestyle. You will have to sacrifice your favorite junk food items which raise toxins in your body and not let your testosterone hormone grow.
Those favorite junk food items may be pizza, burgers, chow mien, samosas and many more street food items.,
Maintain Ideal Body Weight
Weight Management is very important aspect in order to maintain or gain testosterone. One must maintain body weight as per his height. A male who is 5 feet 6 inches tall is expected to maintain a weight of 70 kg.
Any nutritionist would advise consuming lemon regularly. It will serve as a natural diet to boost testosterone.
Staying sugar-free and consuming less caffeinated beverages like tea and coffee and simply drinking 10 to 12 glasses of water will optimize your weight value as per your height.
Furthermore, choosing to walk for 15 minutes at least thrice a week would prove worthy of boosting weight loss.
Avoid Developing Diabetes
Diabetes may be a reason for low testosterone level, more than 1000 diabetic males were evaluated with low testosterone. Hence, stay away from consuming sugary products and fast food items to optimize the glucose levels in your body.
Eating food items with low glycemic index values will keep away from the accumulation of sugar in the blood and ease testosterone production.
There is a list of food items with low glycemic index values boosting high testosterone:
- It may be non-starchy food items like spinach, kale, Brussels and sprouts.
- Lean meats which may be chicken, fish, and including eggs.
- Consuming fruits like cherries, strawberries and apples will help improve insulin levels.
Suitable Exercise or yoga for testosterone production
To select the suitable exercise for optimum testosterone production, you can undergo weight lifting training in any gym or yoga institution.
You can learn asanas of yoga under a certified trainer to boost your testosterone. Instances are full lotus, seated twist and cobra.
Be careful not to overdo your yoga poses or exercise routines. Otherwise, your physical and mental well-being may suffer.
It takes eight hours of good sleep to raise testosterone levels. It has been noted that a person’s testosterone levels are highest in the morning after waking up from a sound sleep and lowest in the evening after returning from work.
Avoid Tobacco Products
Medical science has not yielded conclusive results about how it damages testosterone production.
A recent study was done by researchers who recommended 600 Swedish males to chew tobacco. The results were disappointing as expected in the form of:
- Low sperm count.
- Early ejaculation
- Low testosterone.
However, those males had shown a better testosterone percentage who had not consumed tobacco.
Avoid Excessive Alcohol
Limiting your alcohol consumption will help maintain your testosterone at normal levels. Drinking carbonated drinks may also have the worst effect on your masculinity. It is because carbonated drinks have high levels of sugar and that’s going to harm your sexual capacity.
Instead, drink a glass of pomegranate juice daily to enable nitric oxide production. It will enhance testosterone production.
Avoid Opioid Pain Medications
Regular consumption of such prohibited drugs or included in the prescription can befall any person with detrimental effects on his masculinity.
It can stop testosterone production and make a man impotent for life.
To remove the blockage from the penile tissues and increase testosterone, there are additional beneficial ayurvedic medications. Mulondo and Shilajit are the popular instances of such ayurvedic aphrodisiac medications. Such ayurvedic medications will cause minimum side effects if taken in the correct dosage.
Conclusion (50 words)
Testosterone is a hormone that is vital for men’s growth and sex drive. Reduce the amount of fast food, alcohol, and any food that has been enriched with chemicals that you consume. Utilize foods high in fiber and low in glycemic index to manage elevated blood sugar and obesity. More investigation is required to find more efficient ways to increase elevated testosterone.
After a few years of teaching, Rupkatha discovered her passion for imaginative writing and decided to pursue it. Professionally, she writes many blogs, articles and press releases on the essence of Ayurveda in our regular life and how we can protect ourselves from several types of life-threatening diseases with herbs and spices available in our kitchens. In addition to her love for reading, Rupkatha also travels to diverse locations to connect with nature with an adventurous spirit.