Testosterone is a hormone that majorly drives a man’s physical health and hormonal changes, from bone density and muscle mass to mood regulation and libido. It is produced mainly in the testicles. There are different ways to enhance testosterone levels. However, factors like age, sedentary lifestyle, stress, and other factors may affect production. Both genders produce testosterone in the body, but females at birth have a low quantity. Let’s look at natural ways to improve testosterone levels.

Exercise and weight training
Regular exercise isn’t just about staying fit; it also plays a major role in keeping testosterone levels high and healthy. Resistance training, for example, heavy lifting, is one short-term remedy to boost testosterone levels. Having said that, any other type of physical activity like swimming, boxing, playing a sport, brisk walking, running, and other cardio-based exercises can help.

Handle and reduce stress
Long-term stress has an overall negative effect on one’s health, whether it’s physical, mental or emotional. Latest studies show that high cortisol levels also have a major and direct impact on testosterone. Under stress, people tend to store more body fat, which further risks lowering the hormone level. So, for optimal health, one should find ways to manage stress. Some common strategies to do this include:

• Being active in daily life, taking a flight of stairs instead of an elevator, going for a walk daily, or exercising
• Practicing guided meditation or deep breathing exercises. There are several free online methods one can use to unwind and relax one’s body.
• Spending time outdoors in nature, whether through hiking, walking, or simply sitting for some time in community parks
• Maintaining a healthy work-life balance by taking breaks when needed
• Setting boundaries and learning to decline requests when necessary can bring peace of mind and relaxation
• Seeking support from friends, family, or a therapist if needed
• Prioritizing self-care activities, such as hobbies or relaxation techniques
• Maintaining a gratitude journal

Get enough sleep
Numerous studies have shown how important sleep is for maintaining healthy testosterone levels. The body boosts testosterone production during sleep. While the amount of sleep a person needs varies from one person to another, doctors usually recommend that people get 7 to 8 hours of sleep. One study also proved that those who slept for 5 hours or less every night experienced a 10–15% reduction in their testosterone levels. One should remember, however, that it is not merely the number of sleep hours but also the quality of sleep and rest that determines one’s health.

Check vitamin D levels
Low levels of vitamin D are associated with reduced testosterone levels. This micronutrient not only affects these hormonal levels but is also responsible for supporting bone health and immune function and improving health concerns like erectile dysfunction. Apart from getting enough sunlight, having foods like mushrooms and fatty fish and direct oral supplements (on doctor’s prescription) can also boost vitamin D levels. So, those experiencing low testosterone levels can check their vitamin D levels.

Avoid BPA
BPA of bisphenol A is a type of industrial chemical used in plastics and epoxy resins. It has been associated with many health conditions, like lowered reproductive health and immunity, metabolic conditions, type-2 diabetes, and lowered testosterone levels. So, it’s best to use products that are BPA-free for overall well-being.

Maintain healthy eating habits

Foods to eat

• Include proteins, fats, and carbs
  What one eats majorly determines what type of hormones the body produces. Intake of protein has shown to help maintain healthy testosterone levels and build muscles. Similarly, one is advised to eat sufficient healthy fats, omega-3 fatty acids, or carbs as they keep the energy levels up and balance one’s hormones, including testosterone. A healthy, balanced meal also helps manage underlying health conditions and maintain overall physical and mental well-being.
• Honey
  While this might come as a surprise, some studies have proven that natural, unadulterated honey, in fact, boosts testosterone levels in males. This is possible because honey has certain chemical compounds that boost luteinizing hormone production and protect the testicular cells that produce testosterone.
• Mineral-rich foods
  Eating foods rich in certain minerals like zinc and magnesium can also help boost testosterone levels, DHT levels, and sperm count. Some magnesium-rich foods include leafy green vegetables, seeds, nuts, figs, and dark chocolate, while zinc-rich foods can be oysters, whole grains, and others.
• Onion and garlic
  Both onions and garlic have high levels of flavonoids and are shown to boost sperm production, which makes them quick remedies to a lowered testosterone level.

Foods to avoid

Fatty foods
Fatty, processed foods, red meat, or refined sugar products that are high in saturated fats and trans fats often lower the production of the hormone. People who indulge in such foods experience a decline in quality of sleep and also testosterone production. One should focus more on eating veggies, whole grains, nuts, legumes, fish, and fruits and cut back on refined carbohydrates in addition to following healthy dietary habits to improve testosterone levels.

Despite these remedies, one should remember that testosterone naturally declines after age 30. In addition, lower levels can also be because of other factors, including medical conditions like erectile dysfunction or severe injuries.