As the primary male hormone, testosterone is responsible for building muscle, bone mass, stimulating sperm production and sex drive (amongst numerous other things) so when levels naturally begin to decline throughout adulthood, it can bring with it a range of symptoms in men.

Despite popular belief, there’s little you can do to boost testosterone naturally, though there are ways to maintain healthy testosterone levels - here’s everything you need to know.



Can You Boost Testosterone?


There’s little that can be done to boost testosterone naturally. Though it is believed that your general health and lifestyle choices have an effect on your testosterone levels [1].

So, if you’re looking to boost your testosterone levels, it’s important to consider some of the following factors that may be affecting them:

  • Poor diet
  • Stress
  • Lack of exercise
  • Sleep deprivation
  • Family medical history
  • Health conditions

How Can I Maintain Healthy Testosterone Levels?


Though there are no proven ways to boost your testosterone, there are plenty of ways to maintain healthy testosterone levels.


Keep a healthy weight and diet


It’s important to keep a healthy diet - for both your testosterone levels and overall wellbeing.

Research shows that the width of your waist is a stronger predictor of low testosterone levels than BMI [2]. That being said, if you’re wary of your testosterone levels - start incorporating healthy foods into your daily diet!


Eliminate stress as much as possible


Cortisol, the stress hormone produced by the adrenal glands, blocks the effects of testosterone which suppresses libido, healthy competitive drive, and aggression [3].

The best advice? Identify what’s causing stress in your life and try to manage it - meditate, practice yoga, laugh and hang out with those who make you happy.


Start exercising


Exercising isn’t just good for the body and mind, it’s good for your testosterone levels as it increases muscle mass and helps you maintain a healthy weight [4].

Try out a new workout class or take your dog on a long walk - no matter which way you prefer to exercise, getting some regular movement in will benefit you in more ways than one!


Get a good nights sleep


Sleep deprivation can lead to a form of stress that reduces testosterone levels by raising cortisol levels [5]. Try to get between seven or eight hours of good quality sleep per night to set yourself up for the day ahead! [6]


How Can I Test My Testosterone Levels?


How do I know if my testosterone level is low?


The only way to know if you have healthy testosterone levels is to test them.

You should take a test if:

  • You are undergoing chemotherapy or radiation therapy
  • You suffer from Klinefelter syndrome
  • You suffer from type 1 and type 2 diabetes
  • You suffer from hemochromatosis
  • You have a pituitary gland disorder
  • You are obese
  • You suffer from chronic stress
  • You take anabolic steroids
  • You have a family history of low testosterone
  • You suffer from thyroid issues
  • You have kidney or liver disease
  • You have anorexia nervosa

You have the choice to visit your doctor or you can test your levels from home!

With LetsGetChecked’s at home male hormone test, you can test your male hormone levels at a time that suits you. If you have any questions, feel free to reach out to our team who are always more than happy to offer a helping hand.



References

  1. Harvard Health Publishing. Treating low testosterone levels. Online: Health.harvard.edu, 2016
  2. Harvard Health Publishing. Obesity: Unhealthy and unmanly. Online: Health.harvard.edu, 2011
  3. Mayo Clinic Staff. Chronic stress puts your health at risk. Online: Mayoclinic.org, 2019
  4. Mayo Clinic Staff. Testosterone therapy: Potential benefits and risks as you age. Online:Mayoclinic.org, 2017
  5. S. M. Peterson. What are your sleep busters?. Online: Mayoclinic.org, 2016
  6. S. M. Peterson. What are your sleep busters?. Online: Mayoclinic.org, 2016