Men who often complain of low energy, mood swings, and especially fertility issues need to get their testosterone levels checked. With age, a natural decline in testosterone is natural, but even younger men face low testosterone or low T issues. This could be due to several reasons such as, poor lifestyle choices, exposure to environmental toxins, certain hormone inducing medications, and an underlying health condition or injury. Fortunately, Ayurveda has the answer to regulate testosterone naturally. Studies have shown that daily intake of Ayurvedic medicines can make a significant impact on hormone regulation. In addition, a balanced lifestyle with natural methods can offer a long-term solution. This blog will provide effective tips and methods to boost testosterone naturally. 

A Brief Overview of Testosterone 

Testosterone is a key sex hormone which is essential for both males and females. Although testosterone is produced in smaller amounts in females, it influences reproductive health, bone health, energy, and physical strength. In males, it Initiates sexual development with characteristics like facial hair and deep voice, and it also supports overall health throughout life. Testosterone levels are the highest in early adulthood and decline naturally with age. However, due to stress, health disorders, or lifestyle factors, testosterone levels decline unnaturally. 

• Functions of Testosterone 
• Maintains bone and muscle mass
• Regulates fat storage
• Produces red blood cells
• Supports sexual and physical health 

• Low Testosterone Symptoms 
• Decreased libido and erectile dysfunction
• Increased body fat and loss of muscle
• Reduced bone density and body hair
• Fatigue, mood changes, memory issues
• Low red blood cells and fertility issues 

• Causes of Low Testosterone: Age, health conditions, medications, alcohol or drug use.
• Treatment: Addressing the underlying cause may help improve symptoms. Ayurveda offers a safer and long-term solution for boosting testosterone naturally. 

Effective Tips For Boosting Testosterone Naturally 

1. Maintain a Healthy Body Weight

The first crucial step towards a testosterone boost is to look after your body weight. There is a direct link between body weight and testosterone. Extra body weight increases levels of an enzyme called aromatase. This enzyme converts testosterone into estrogen. The higher estrogen-to-testosterone ratio decreases the amount of free testosterone in the body. This imbalance can cause further weight gain, especially in the chest and thighs. Maintaining a healthy weight can help reduce this conversion and allow testosterone to stay active in the body. Eat a balanced diet with whole grains, lean proteins (chicken, fish), vegetables, healthy fats (olive oil, avocado), and herbal drinks. Foods rich in zinc (like oysters) and magnesium (like leafy greens) are known to support testosterone production. Avoid foods high in sugar, processed ingredients, trans fats, caffeine, tobacco, alcohol, etc. These lead to weight gain and hormone imbalances. Tobacco is shown to decrease testosterone directly, and alcohol increases estrogen to testosterone conversion rate. Exercise regularly to keep your ideal body weight. Here is a detailed insight on actionable steps for maintaining body weight for regular testosterone production: 

Actionable Steps 

• Work on your diet first. It is the key to achieving an ideal body weight. 
• Include lean proteins, fibre, and healthy fats in your diet. 
• Shed extra weight with regular exercise. Be consistent with the diet. 

• Follow a well-rounded exercise routine. Studies have shown that both cardio and resistance exercises help increase testosterone levels. 
• High-Intensity Interval Training (HIIT) and weight lifting help reduce the excess body strain that can lead to testosterone reduction. 
• Avoid overtraining, as intense exercise without sufficient rest can lower testosterone. Allow the body to recover between each set and mix lighter workouts.

2. Prioritize Quality Sleep

Sleep deprivation is another cause of testosterone reduction. Deep sleep, like the REM phase, promotes high testosterone production. REM phase, short for rapid Eye Movement sleep, is the stage of sleep when you dream the most, starting about 90 minutes after you fall asleep. Your brain is super active, helping you process emotions, store memories, and learn new things, while your body stays still to keep you safe. Each REM phase gets longer during the night, with the last one lasting up to an hour. Any interruption in  REM sleep leads to sleep disorders which eventually lead to a significant decline in testosterone production. Studies have shown that reduced sleep duration causes a 15% decline in testosterone in a single week. Restore testosterone levels with quality sleep. 

Tips For Better Sleep 

• Manage your hectic schedule by adjusting to a 20-minute power nap during the day. 
• Aim for 7-8 hours of uninterrupted sleep each night. Create a regular bedtime routine of sleeping and waking up at the same time. Limit any light exposure (lamps, phones, computers) an hour before bed. 
• Avoid heavy meals at night. This also helps in proper digestion.  

3. Reduce Stress 

Stress is a major contributing factor for low testosterone production. Stress induces the release of the stress hormone (cortisol). The high cortisol levels reduce the body's ability to produce testosterone, which can lead to testosterone reduction. Unregulated cortisol can also cause a lack of sex drive. For proper testosterone production, lower levels of cortisol should be managed. This can be achieved via stress reduction methods and some lifestyle changes: 

Cortisol Management Tips 

• Eat a balanced-nutrient-rich diet. Limit caffeine intake. Get enough sleep. 
• Regular exercise, meditation, yoga, etc., can help reduce stress. 
• Engaging in outdoor hobbies like gardening, sports, hiking, etc., can help lower cortisol levels. 
• Practice mindfulness and relaxation techniques, such as deep breathing, meditation, Yoga, progressive muscle relaxation techniques, etc. 

4. Minimize Exposure to Hormone-Disrupting Chemicals

Certain chemicals called Endocrine-disrupting chemicals (EDCs), like BPA (bisphenol A) and phthalates, disrupt the natural hormone synthesis. They mimic estrogen in the body and lead to testosterone reduction. ECDs are commonly found in plastics, pesticides, and clinically unchecked personal care products. To minimize exposure to these hormone-disrupting chemicals: 

• Opt for organic food when possible.
• Check if the plastic food containers are BPA-free.
• Store food in glass or stainless steel containers.
• Avoid microwaving food in plastic containers.
• Make sure your personal care products are phthalate-free. 
• Consider Ayurvedic Dietary Supplements 

Ayurvedic supplements aim to raise testosterone levels with natural herbs and lifestyle changes. The herbs that may help boost testosterone levels include: 

• Ashwagandha (Indian ginseng) is used in traditional Indian medicine to help increase testosterone. It has strong adaptogenic properties that reduce stress and promote testosterone production. It has also been proven to improve sperm quality. 
• Shilajit: Pure Himalayan shilajit is a treasure trove of wellness-boosting properties. It is rich in fulvic acid and minerals with rejuvenating properties. Shilajit improves vitality by regulating testosterone levels.  
• Safed Musli is known to have aphrodisiac properties and may help improve sexual health by increasing testosterone levels. 
• Shatavari: Shatavari nourishes the body and promotes a healthy reproductive system. 
• Vidarikand: It is traditionally used to improve stamina and endurance. It supports testosterone regulation and sexual health. 
• Saw Palmetto: This potent herb is used for prostate health and may help increase libido. It has shown results to improve low testosterone symptoms. 
• Gokshura: It supports reproductive health and promotes testosterone levels. 
• Vitamin D, Zinc: Vitamin D can help raise testosterone levels in deficient people. It is essential for bone health and immune support. Zinc can improve sperm quality by increasing testosterone levels. 
• Garlic: Garlic is an essential immunity booster. Studies suggest garlic may help raise testosterone.  
• Fenugreek: The bioactive compounds in fenugreek can increase the levels of testosterone. It is shown to improve sexual activity in men. 
• Kaunch Beej: It has aphrodisiac properties and the ability to increase testosterone levels. It is popularly known to improve sexual health. 

It is advisable to consult your healthcare provider to determine if herbal supplements are necessary for your needs. 

Did you know Life Aveda’s male health supplements, such as Ayurvedic man power capsules, shilajit resin, and multivitamin tablets, are recommended by top healthcare professionals? Our Ayurvedic products are crafted with high-quality bioactive plant extracts to ensure maximum therapeutic benefits. Every product is free from synthetic ingredients and clinically tested for quality. Visit our online store to know more. 

Conclusion

Testosterone decline with age is a natural process. However, its level can also be affected by certain medications, poor lifestyle choices, and medications. Life Aveda offers an Ayurvedic solution for regulating testosterone levels with testosterone booster capsules formulated with potent herbs. Consult your healthcare provider before taking these supplements. However, the clinically tested and 100% safe-to-use Ayurvedic medicines from Life Aveda are the recommended choice of top healthcare professionals. In addition, support your testosterone levels with regular exercise, quality sleep, and a balanced diet. Minimize environmental stressors that cause stress and increase the production of the stress hormone cortisol, which further leads to testosterone decline. Connect with Life Aveda’s Ayurvedic doctors regarding sexual health-related concerns.