Natural Ways to Improve Fertility and testosterone levels
Men's health relies significantly on testosterone, a hormone that carries out a number of functions, including those pertaining to libido, muscle bulk, mood, and fertility. Inadequate levels of testosterone can cause several problems, most noticeably infertility. Luckily, there are countless natural strategies to increase testosterone levels and boost fertility. This article discusses changes in diet, lifestyle, and the use of specific supplements to help meet this requirement.
Testosterone and Fertility: An Overview
The testicles are the primary sources of testosterone, and it is this hormone which has an active part in the making of sperm and its overall functionality. High libido, erectile performance, quantity, and quality of sperm are among the benefits of high testosterone levels. However, age, obesity, stress, and nutrition play a significant role in declining testosterone levels.
Dietary Approaches
Testosterone levels can be significantly impacted as a result of a diet that is rich in specific nutrients:
Zinc rich foods
One such important substance is Zinc, which is necessary and can be sourced from various kinds of foods. Oysters contain zinc and regions where the oyster is a delicacy have high fertility. Zinc is available in large amounts in red meat such as beef and lamb, and legumes like beans and lentils which are sources of this critical nutrient.
Vitamin D Sources
Vitamin D is needed in the body to ensure minimum levels of hormones are maintained, including testosterone. Salmon, mackerel and sardines are examples of fatty fish that have high levels of vitamin D. Vitamin D is found inare dairy products and milk which has been fortified with vitamin D.
Healthy Fats
These can also support hormone production. Healthy fat sources like extra virgin olive oil have many advantages and may promote testosterone in addition to having a positive impact on one’s health. Good fat sources such as almonds, walnuts and flax seeds aid in balancing hormones.
Leafy Greens
Spinach, Swiss chard, and kale, are greens that are rich in magnesium, a nutrient that helps in testosterone retention. Foods containing magnesium help in avoiding testosterone from getting attached to proteins, hence there are higher amounts of testosterone available in the body in a free form.
Antioxidant-Rich Foods
High antioxidant-containing foods fight against oxidative stress which would otherwise hinder testosterone release. Pomegranates, for instance, are known to improve mood and, in turn, may elevate testosterone levels by lowering stress hormones. Additionally, ginger, celebrated for its medicinal qualities, is also known to boost testosterone when taken frequently.
Lifestyle Modifications
Testosterone levels and the entire hormonal balance can be maintained with the aid of regular physical workouts, adequate sleep hours, and coping mechanisms for stress.
Regular Exercise
Participating in regular physical exercises is by far one of the most reliable methods of increasing testosterone. Lifting heavy weights (resistance training) increases the mass of the muscles and directly prompts testosterone synthesis. Short-term focus exercises of high intensity followed by recovery periods, referred to as HIIT also increases testosterone secretion.
Adequate Sleep
Sleep of good quality helps in the control and regulation of the hormone. Ideally, one should have a sleep period of 7-8 hours. Sleep deprivation is a contributing factor of testosterone levels where statistics show that it may decrease levels up to 15%.
Stress Management
Stress that is chronic in nature increases the cortisol level that has an inverse relationship with the testosterone production rate. Putting mindfulness into practice such as meditating or practicing yoga has been known to help with stress. Further, having friends and family around gives social support which can help reduce stress and keep the levels of testosterone safe.
Supplements to Consider
Although getting nutrients from food sources is the best way, certain supplements can help improve testosterone levels.
Ashwagandha
An adaptogenic herb, Ashwagandha has been shown to help increase the testosterone levels and quality of sperm in men who had infertility problems. Its stress-reducing properties contribute to achieving a hormonal balance, indirectly supporting testosterone.
Fenugreek
Fenugreek supplements work by raising the testosterone levels by blocking enzymes responsible for the conversion of testosterone to estrogen thereby allowing for higher testosterone levels within the body.
DHEA (Dehydroepiandrosterone)
This hormone is produced by the adrenal glands and is a forerunner of both, testosterone and estrogen. The supplementation of DHEA hormone may help increase the testosterone levels in some men, especially those with lower initial testosterone levels or hormonal imbalances.
Foods to Avoid
Certain foods can have a negative impact on testosterone production, potentially affecting hormonal balance.
Processed Foods: These foods are loaded with trans-fat which can be sources of weight gain and subsequently lead to reduced testosterone levels.
Alcohol: Alcohol use in excess has been associated with decreased testosterone production, as it can interfere with hormone regulation.
Cigarettes: Testosterone levels are reduced as a result of smoking as there are toxins that may interfere with hormone production and can negatively impact reproductive health.
Conclusion
Boosting testosterone naturally requires a comprehensive approach that combines dietary choices, lifestyle habits, and targeted supplementation. Prioritizing a nutrient-dense diet, rich in zinc, vitamin D, and healthy fats, along with regular exercise, effective stress management, and quality sleep, can significantly support healthy testosterone levels. These lifestyle strategies not only aid in hormonal balance but also promote overall vitality, contributing to improved fertility, energy levels, and well-being.
By Dr. Rohan Palshetkar, Head of Unit Bloom IVF, Professor, Dept of OBGy, DY Patil School of Medicine
