Natural Ways to Treat Low Testosterone and Libido
Natural Ways to Treat Low Testosterone: Testosterone is an important hormone found largely in males and in small amounts in females. Testosterone is made in the testicles as well as the adrenal gland. Testosterone has a lot of effects on the human body. It plays a key role in reproductive growth, behavior, skin, muscles, cardiovascular, bone health, and cognitive health.
Testosterone helps produce sperm and increases libido and sexual function. High levels of testosterone can promote the production of sperm, increased libido, and increased sexual function while low testosterone levels can reduce the production of sperm, libido, and sexual function.
There are many other negative effects that low testosterone levels can cause including reduced energy, reduced hair growth, low libido, reduced muscle and bone mass, lack of sleep, and cognitive defects. Men in their 40s and above are more prone to having testosterone deficiency. Natural ways to treat low testosterone can help you find a lasting solution to low libido. Increasing your testosterone levels will directly increase your libido.
In this article, we are going to look at the natural ways to treat low testosterone and libido.
1. Eat more protein
Eating more foods that contain protein such as lean beef, chicken, fish, and eggs can help boost your testosterone levels. Not eating enough protein can impact your testosterone levels. When you don’t eat enough foods that contain protein, your body will then make more of a substance that binds with testosterone, thereby reducing the amount of testosterone in your body.
While the ideal amount of protein you should get per day depends on your age, sex, and how active you are, you should get about 5 to 6 ounces of protein each day.
Pomegranate acts as an antioxidant and it helps to lower levels of stress hormones, such as cortisol. Lowering the levels of stress hormones helps to raise the levels of sex hormones including testosterone.
Results from a 2012 study indicate that pomegranate may boost testosterone levels in both men and women.
Ginger has been used for centuries for medicinal and culinary purposes. Modern research indicates that ginger may help increase testosterone levels and improve fertility in men. Taking ginger supplements daily for 3 months can increase testosterone levels by 17.7%.
Oysters contain high levels of zinc. Zinc is important for testosterone and sperm health. Males with zinc deficiency may develop a condition whereby the body does not produce enough testosterone.
Taking oysters helps increase your zinc level, which increases your testosterone levels.
5. Leafy green vegetables
Green vegetables such as spinach, cabbage, Swiss chard, and kale contain abundant magnesium. Magnesium may increase testosterone levels in the body.
Results from a 2011 study found that taking magnesium supplements for 4 weeks increases testosterone levels. Eating green vegetables increases your magnesium levels, which in turn increases your testosterone levels.
6. Fatty fish and fish oil
Fatty fish and fish oil are rich in omega-3 fatty acids and may be beneficial for testosterone. Fatty fishes like salmon, tuna, and mackerel are rich in vitamin D. Vitamin D plays a crucial role in hormone production and it’s also a natural testosterone booster.
7. Fortified plant milk
Fortified plant milk is a rich and healthy source of vitamin D, which is beneficial for testosterone. Vitamin D increases the production of testosterone in the body.
Like milk made from almonds, soy, hemp, and flax, many plant milk contains 25% of the vitamin D that a person requires per serving.
8. Sun exposure
Exposing yourself to the early morning sun can increase your vitamin D levels. The early morning sun is a great source of vitamin D.
Exposing yourself to direct sunlight by spending enough time outdoors, especially in the morning can significantly increase your vitamin D levels, which helps to increase testosterone production.
9. Extra-virgin olive oil
Extra-virgin olive oil may help boost testosterone production in the body.
A small study indicates that extra-virgin olive oil may boost testosterone levels in healthy men. Men that take this oil may also experience an increase in luteinizing hormone (LH). This hormone stimulates cells in the testicles to produce testosterone.
10. Cocoa products
Cocoa products like cocoa powder are high in magnesium and flavonoid antioxidants. Both magnesium and flavonoid antioxidants are important for testosterone.
Studies indicate that certain flavonoids, including cocoa flavonoids, may help increase the production of testosterone. The flavonoids help the cells in the testicles called Leydig cells to produce testosterone.
Avocados contain important minerals such as magnesium and boron which may benefit testosterone levels.
Magnesium increases testosterone production while boron is a trace mineral that may influence testosterone metabolism in the body. Boron may also protect against testosterone decline. Eating avocados can help increase magnesium and boron levels, which in turn help to increase and maintain healthy testosterone levels.
Ashwagandha is a medicinal herb. It has been used for centuries for various purposes such as relieving stress, increasing energy levels, and improving concentration. Ashwagandha has been shown in some studies to increase testosterone levels.
Studies have shown that Ashwagandha can help increase DHEA-S, a sex hormone involved in testosterone production. Studies have also shown that ashwagandha can significantly increase sperm concentration, semen volume, and sperm motility.
13. Horny goat weed
Horny goat weed is a medicinal herb. It has been used in China for centuries to treat a variety of conditions including low libido, erectile dysfunction, fatigue, and pain. Horny goat weed may help boost testosterone production in men.
14. Tongkat Ali
Tongkat Ali is a herb used in traditional medicine. It is used in most Asian countries to treat malaria, infections, fevers, male infertility, and erectile dysfunction.
Studies have shown that Tongkat Ali can increase testosterone in men with low levels of testosterone. It may also help improve libido, sperm motility, and male fertility.
Exercise is very beneficial to your health in many ways. Regular exercise is an effective way to boost your testosterone levels. Studies have shown that people who engage in regular exercise have higher testosterone levels than people that don’t.
You should endeavor to engage in exercise each day for at least 30-60 minutes. Although any type of exercise can be beneficial, the most effective types of exercises to increase testosterone are resistance exercises, such as weight lifting.
16. Vitamin D
Eating diets that contain vitamin D can significantly help to increase your testosterone levels. Vitamin D provides many health benefits including functioning as a natural testosterone booster.
Zinc helps to boost the production of testosterone in the body. Taking foods that contain zinc such as cashews, almonds, peanuts, crab, mushrooms, spinach, broccoli, and garlic can help to boost your testosterone levels.
18. Reduce Stress and Cortisol Levels
Chronic stress can increase the levels of the stress hormone known as cortisol. When the cortisol hormone level in the body is extremely high, it can lead to a decrease in testosterone.
Reducing stress can help reduce cortisol levels in your body, which in turn, helps to increase testosterone production in your body.
19. Get Enough High-Quality Sleep
Getting quality sleep is beneficial for your health. Having restful sleep plays a role in your testosterone levels.
A study indicates that sleeping for just 5 hours each night can reduce testosterone levels by 15%. This means a significant decrease in your testosterone level due to a lack of quality sleep.
Research has also shown that sleeping for about 7–10 hours each night can positively impact your testosterone levels. Having quality sleep each night helps to boost and balance your testosterone levels.
20. Follow a Healthy Lifestyle
Keeping a healthy lifestyle plays an important role in your general health, including your testosterone levels. Excess intake of alcohol, smoking, or drug use can negatively impact your testosterone levels. Keep to a healthy lifestyle by eating healthy, exercising, avoid smoking and other behaviors that can negatively impact your testosterone levels.