Popular Packages
Tests By Profiles
Package Categories
Testosterone is a steroid hormone that affects many factors of your health, from sexual function to the risk of developing diseases. For adult males, a healthy range of testosterone is crucial because it helps with muscle development, voice changes, and hair growth. Testosterone also plays an important role in female wellbeing.
A study from 2021 found that men who have a low-quality diet and lifestyle suffer from poor testicular function and low testosterone levels. A low-quality diet is described as a diet with lots of deep-fried foods, processed meats, and sugary drinks. Read on to learn about ways in which you can significantly increase testosterone levels.
The best 5 ways to raise testosterone levels are:
1. Eat more protein, fats, and carbs
What you eat on a daily basis can impact your testosterone levels. That is why you should try to add more proteins to your daily diet to maintain a healthy testosterone level. Consuming protein helps with weight loss, which is also beneficial for testosterone levels. However, a strict diet or overeating may disrupt the levels.
Some research has shown that having a low-fat diet may decrease testosterone levels. Therefore, make sure that you have a diet rich in proteins, healthy fats, and carbs to support your testosterone levels and hormonal balance.
2. Indulge yourself in exercising
Ignoring daily exercise can contribute to several lifestyle-associated diseases and also decrease testosterone levels. A study in 2015 found that men with obesity have benefited from increased physical activities rather than calorie restriction to raise testosterone levels.
However, it is essential to understand that the effects may vary based on several factors, including the type of exercise and the intensity of the training. For example, strength training or weight lifting shows results in the short term. Apart from that, high-intensity interval training is also effective.
3. Try to reduce cortical levels or stress
We are all well aware of the long-term effects of stress. Excessive stress can elevate cortisol levels, which may significantly decrease testosterone levels. Stress can also increase the urge to eat more foods, which can lead to unnecessary weight gain and store body fat around the organs. You can get a cortisol test at Thyrocare to check your risk of diseases associated with high cortisol levels.
These physical changes may disrupt testosterone levels. That is why you should make sure to manage your stress levels and stay active for your overall health.
4. Maximize your vitamin D intake
Vitamin D is one of the most essential micronutrients that is required for many health aspects. However, vitamin D deficiency is very common nowadays. Some studies have shown that vitamin D deficiency may cause low testosterone levels.
Also, a study in 2017 showed that people who are taking vitamin D supplements have optimal testosterone levels and better erectile functions. So make sure to get enough sunlight exposure and eat more foods rich in vitamin D.
5. Think about taking supplements
Despite the fact that the possible advantages of consuming multivitamins are highly debated, some supplements may help maintain healthy testosterone levels. One study has found that postmenopausal women with low zinc levels who take zinc supplements experience improved sexual function and increased testosterone levels.
Testosterone levels in men usually rise at the age of 19 and decline with age. Having optimal testosterone levels is also important for women. However, following the above-mentioned tips and getting a thyrocare full body checkup can help you maintain healthy testosterone levels and overall health.
