Low testosterone? Focus on these foods to help naturally elevate your testosterone levels.
Testosterone is a pivotal hormone in male development, and for masculine characteristics. It's essential for sex drive, muscle growth and strength and bone density. But that's not all, according to Madison Reeder, director of clinical operations at ModifyHealth. "It plays a far more expansive role by supporting cellular signaling, protein synthesis, fat distribution, and cognitive and emotional regulation," Reeder said. The processes supported by testosterone are involved in everything from muscle maintenance to red blood cell production to energy levels. We all need testosterone at some level to feel our best, though it's central to men's health. Low testosterone (also called hypogonadism) occurs when the testicles aren't producing enough testosterone. It's more common than you might think. It's estimated that 35% of men over 45 have hypogonadism. While lifestyle changes like moderating alcohol and quitting smoking are necessary for maintaining testosterone levels, another important factor is what you eat. Try to integrate more of these top foods into your diet to help boost your testosterone levels to a healthy range. Why do testosterone levels vary? Testosterone naturally fluctuates. According to Dr. Justin Houman, an assistant professor of urology at Cedars-Sinai Medical Center, testosterone levels are generally at their highest point in the morning and decline throughout the day, in line with the body's circadian rhythm. Testosterone also changes throughout life. It sharply increases during puberty and gradually decreases after age 30. "Beyond that, fluctuations can be influenced by a wide range of factors: sleep quality, stress levels (particularly cortisol), body fat percentage, alcohol consumption, certain medications and even acute or chronic illness," said Houman. The pituitary gland is central to regulating testosterone production in the body, and it's a sensitive system that can easily be thrown off. Things that can impact testosterone levels…