By Dr. S. P. Pradhan on 8th December, 2023
Exercise
Regular exercise can increase the testosterone level. Testosterone is the most potent naturally secreted androgenic hormone. It is required for promotion of secondary male sex characteristics and muscle growth.
Testosterone is known to exert its anabolic effect by stimulating amino acid uptake and protein synthesis. It inhibits protein degradation by counteracting cortisol signaling. Age, higher body weight, poor nutritional status, stress, sleep deprivation and alcohol consumption are the physiological factors leading to lower serum testosterone levels. Low testosterone concentration associated with fatigue, sexual dysfunction, depressed mood, difficulty concentrating, and hot flashes.
Exercise is very effective in prevent many lifestyle-related diseases. It can also boost testosterone levels. Physically active men have better sperm parameters than inactive sedentary persons. Obesity results in reduced serum testosterone levels.
Lifestyle modifications (increased physical activity and calorie restriction) can increase serum testosterone levels to a greater level. Whether increased physical activity or calorie restriction during lifestyle modifications has a greater effects on serum testosterone levels, it is unknown.
Resistance training, such as weightlifting, has been shown to boost testosterone levels. High intensity interval training can be very effective as well.
Vitamin D – As testosterone booster
Vitamin D plays a key role in our physiological health. Research shows that low vitamin D levels may be linked to lower testosterone levels. Vitamin D deficiency supplements increased testosterone levels and improved erectile dysfunction.
Sound Sleep
Sleep disturbances affect the testosterone level. As lack of sleep increases the cortisol level, which is known as a stress hormone. It antagonizes the testosterone effects.
Diet
Onion or garlic have proven beneficial in raising sex hormone testosterone. Fatty fish and fish oils are sources omega-3 fatty acids. These have anti inflammatory properties and good for reproductive health. Examples of fish that are rich in omega-3 fatty acids include: mackerel, herring, salmon, sardines. Ginger extract may help increase testosterone production. Green vegetables like kale, spinach rich in magnesium also enhance the testosterone level.
