August 19 2021
Testosterone is an anabolic steroid hormone that is essential for the smooth functioning of various metabolic reactions such as muscle building, regulating mood, proper memory, and cognitive function, and stimulating sex drive. Testosterone is also essential for reducing the risk of developing degenerative disorders like osteoporosis, and cardiovascular diseases.
In males, testosterone has the following roles
- Muscle- increases mass and strength
- Skin- facial and body hair growth
- Bone- supports collagen, bone density maintenance
- Brain- sex drive, positive well being, improves memory
- Male sex organs- prostate growth, sperm production, erectile function
- Bone marrow- red blood cell production
The testosterone levels in the body decrease with advancing age. The symptoms of low testosterone levels in men include night sweats, fewer spontaneous erections, poor concentration, sleep deprivation, loss of body hair, palpitations, shrunken testes, fatigue, irritability, memory loss, reduced self-confidence, infertility, anemia, decreased libido, reduced muscle mass, increased accumulation of fat in the abdomen, depression and lack of sex drive. The attainment of male menopause is called andropause which occurs as a result of a gradual decrease in the levels of testosterone.
Reducing Stress hormones
Stress is produced by the body when it is exposed to chemical, physical and emotional factors which in turn stimulates the production of stress hormones like cortisol which is thought to be the antidote to testosterone. These stress hormones are known to reduce the amount of testosterone produced in the body by a method known as pregnenolone steal. Increased stress in the body also triggers aromatase activity which plays a major role in the conversion of testosterone into estrogen thus causing a state called estrogen dominance. That is why various methods of relaxation such as meditation, deep breathing exercises, and counseling should be implemented to eliminate stress from the body.
A diet rich in fresh fruits and vegetables which has a good amount of phytonutrients is an essential factor for stabilizing testosterone levels in the body because of its anti-inflammatory effects. Good fats are also necessary for the proper functioning of the hormones as they act as enzyme regulators. Some of the rich sources of good fat include avocados, coconut, and olive oil.
Other important ingredients that should be included in the diet to boost testosterone levels in the body include saturated fats, conjugated linoleic acid, and omega 3 fatty acids. Animal products such as grass-fed beef, bison, lamb, antelope, deer, chicken, turkey, and eggs along with proper amounts of hydration are necessary for decreasing inflammation which in turn helps in increasing testosterone.
Getting rid of environmental toxins
One of the compounds that are found to be commonly associated with lowering the testosterone levels in the body is xenoestrogen which is found in various sources such as tap water, plastics, cleaning agents used in homes, deodorants, soaps, makeup, and body products. All these should be avoided and intake of fresh fruits and vegetables along with a diet that contains fibre and other phytonutrients should be consumed.
It is essential to do high-intensity workouts for enhancing testosterone levels in the body. Exercises that stretch the endurance limits and also those which extract the maximum resistance overload in the muscles should be preferred such as squats, deadlifts and burpees are the most effective testosterone boosting exercises.
Intermittent fasting is the method of alternating fasting and eating over a fixed period. Some of the proven beneficial effects of intermittent fasting are cellular repair, autophagy, immune regulation, and insulin sensitivity. Studies show that intermittent fasting also helps in increasing the human growth hormone levels along with testosterone levels in males. Research proves that intermittent fasting also causes increased production and use of ketones which in turn decreases inflammation and thereby promotes the production of testosterone.
Use of amino acids
Supplementing with amino acids stimulates muscle strength and endurance leading to the formation of lean body tissue and it also helps in burning the excess fat present in the body. All these factors play an important role in increasing testosterone levels in the body. Supplementing with amino acids such as leucine, isoleucine, and valine post-workout also stimulates protein synthesis in the muscles.
Taking cold showers
Studies show that exposure to cold stimulates the production of testosterone thereby causing enhanced metabolism, detoxification, and also brain function. Cold showers, cold water plunges, and ice bucket therapies are also known as cryotherapy can be tried for beneficial effects by boosting internal heat thus causing the production of testosterone.
Optimal vitamin D intake
Vitamin D is essential for maintaining the proper health of various areas of the body such as bones, muscles, immune system, and also mental health. Studies have found low vitamin D levels to be associated with decreased testosterone production. Obtaining the required amount of sunlight and supplementing with vitamin D is necessary for proper overall health.
Zinc and magnesium
Zinc and magnesium are nutrients that are essential in boosting testosterone production. Magnesium is necessary for optimizing blood sugar levels thereby protecting the blood-brain barrier. Zinc on the other hand helps in reducing inflammation.
Reducing estrogen load
Foods that contain phytoestrogens like soy, flax, and beans should be excluded from the diet to reduce estrogen overload and low testosterone levels. Consumption of foods like cruciferous vegetables such as broccoli and sprouts should be increased as they help in the process of detoxification of estrogen metabolites that are responsible for causing an imbalance between estrogen and testosterone.
Supporting gut health
Intake of an anti-inflammatory diet and consumption of herbs such as ginger, turmeric, aloe Vera, chamomile, licorice root as well as marshmallow root helps in promoting gut health which helps in reducing stress and also enhances the production of sex hormones especially testosterone.
Consumption of spinach and garlic
The presence of plant-based steroids in spinach known as phytoecdysteroids makes it good for balancing blood glucose levels in the body along with controlling stress hormones and thereby boosting the production of testosterone.
Used to reduce the levels of stress hormones and promote the production of testosterone in the body, the adaptogenic herb Ashwagandha also improves semen quality. Alvizia testo complex supplements capsules contain Ashwagandha which is essential for boosting sex drive and stamina by increasing the production of testosterone in males.