Written by Vera Coetsee, Health and Nutrition Coach
16 October 2023
Testosterone is an essential hormone that plays a crucial role in regulating various aspects of men’s health. It is primarily produced in the testicles and is responsible for the development of male characteristics, including deepening of the voice, muscle strength, bone density, and facial hair growth. Additionally, testosterone influences libido, mood, cognitive function, and overall energy levels. While testosterone levels naturally decrease with age, certain factors such as poor lifestyle choices, medical conditions, and medication use can further disrupt the delicate hormonal balance. Maintaining optimal testosterone levels is vital for men to address potential health concerns and improve their overall well-being.
A holistic approach to boosting testosterone in men involves addressing various aspects of a person’s lifestyle. Here are some suggestions:
Incorporating a balanced diet
Consume a nutrient-rich diet that includes foods like lean meats, fish, eggs, fruits, vegetables, whole grains, and healthy fats. Ensure adequate intake of zinc, magnesium, vitamin D, and other nutrients that support testosterone production. Working with a nutritionist or health coach can be very beneficial since they can provide you with a personalised nutrition plan to help boost your testosterone levels.
Manage stress by working with a counsellor
Chronic stress can negatively impact testosterone levels. Practice stress management techniques such as deep breathing exercises, meditation, yoga, or engaging in hobbies that help reduce stress. Working with a counsellor can help you to explore and understand what is causing your stress, and help you find specific solutions that will help you to combat it.
Maintain a healthy weight by doing the right exercise
Excess body fat, especially around the waist, can contribute to lower testosterone levels. Try to engage in both cardiovascular exercises (such as jogging, swimming, or cycling) and strength training exercises (like weightlifting) to promote testosterone production and overall well-being.
Work with an acupuncturist to help improve your sleep quality
Acupuncture can help balance the sympathetic and parasympathetic nervous systems, which can reduce stress and promote relaxation, ultimately improving sleep quality. Acupuncture may also help to regulate hormone levels, such as melatonin and serotonin, which play a crucial role in sleep-wake cycles.
Test your hormone levels
Testing your testosterone levels can inform your doctor about potential imbalances associated with symptoms you are experiencing. Our functional medicine doctor can help prescribe the correct functional test that will allow us to look at the underlying root cause, and provide you with a personalised treatment plan.
If you are struggling with weight gain, muscle mass loss and fatigue we recommend you to test your testosterone levels. Our team consists of integrative health professionals who can provide you with a personalised treatment plan to support your hormone health. Make an appointment at our clinic here.
Sources:
Zitzmann M. Testosterone, mood, behaviour and quality of life. Andrology. 2020 Nov;8(6):1598-1605. doi: 10.1111/andr.12867. Epub 2020 Jul 30. PMID: 32657051. https://pubmed.ncbi.nlm.nih.gov/32657051/
Liu PY, Reddy RT. Sleep, testosterone and cortisol balance, and ageing men. Rev Endocr Metab Disord. 2022 Dec;23(6):1323-1339. doi: 10.1007/s11154-022-09755-4. Epub 2022 Sep 24. PMID: 36152143; PMCID: PMC9510302. https://pubmed.ncbi.nlm.nih.gov/36152143/