Dr.Yashaswi Shrestha 
You may have heard about the main male sex hormone- testosterone. Indeed, testosterone is an essential hormone for men as it plays a vital part in the development of male reproductive organs such as the testes and the prostate. It is also responsible for the development of secondary sexual characteristics such as male pattern body hair growth and increase in bone and muscle mass. Thus, as a male, you have to make sure that you have enough testosterone levels circulating in your body. Sometimes, testosterone levels may show a decrease in the male body due to various reasons such as hypogonadism, pituitary disorders, Kallman syndrome and other inflammatory conditions (such as tuberculosis, sarcoidosis, etc.) Obviously, the main step to take in these situations is to treat these causes. However, here are some other things that you, as a male, can do in order to improve your testosterone hormone levels.
Consume a Balanced Diet
A balanced diet consisting of adequate amounts of protein, fats and carbohydrates is a great way to improve your testosterone hormones. Researches have shown that over-eating as well as dieting both have shown to derange testosterone levels. That is why it is important for you to calculate your calories and make sure that you are in taking just the right amount. If you are in the obese category, it is a good idea to consume in such a way that you lose weight(proteins can help with this) because an optimum weight for height leads to improved testosterone levels as well. In fact, it has been shown that obese people have 50% lesser testosterone levels than people of normal weight.
Perform Physical Activities
Exercising and lifting weights regularly can help you maintain your body and strength. In addition, it also increases testosterone levels in the body. Adding creatinine monohydrate and coffee as supplements during these workout sessions can furthermore help too! Maintaining a healthy sex life is another important aspect when it comes to improving levels of testosterone.
Use Natural Testosterone Boosters
There are various kinds of foods, spices and herbs that have been used since centuries back. So, why don’t you use them too? Here they are!
- Ginger
- Ashwagandha
- Green Leafy Vegetables
- Oysters
- Pomegranates
- Extra-virgin olive oil
- Tribulus Terrestris
- Fenugreek
- Onions
- Fortified plant milks
Attain Some Vitamin D
Whether you take vitamin D supplements for whether you decide to bask in the morning sun, the choice is up to you! You can do either or you can do both to achieve adequate levels of vitamin D in your body. Recently, some researches have even shown that it is a natural male hormone booster! Supplementing just around 3000 IU/day of vitamin D3 has shown signs of increased testosterone levels. So along with all the other amazing benefits of vitamin D, why not reap this benefit too?
Reduce Stress
Cortisol, the stress hormone, increases during times when you are anxious and under a lot of pressure. This hormone has been shown to negatively impact testosterone levels. Along with this, a lot of us resort of alcohol in order to cope with stress, which furthermore leads to cellular damage and reduction in testosterone levels. So why not next time you feel pressurized, take a deep breath and just calm yourself down. Yoga and meditation could be a good solution too.
Maintaining Adequate Amounts of Sleep
Not getting enough sleep can greatly affect hormonal levels, including testosterone. In fact, testosterone levels have been found to decrease in men who aren’t sleeping enough. Therefore, you should at least get around 7-8 hours of sleep per day.
