7 ways men in their 20s can boost their testosterone levels

“Low levels of testosterone are linked to loss of bone density and fractures,” he added.

How can men take care of their testosterone levels?

1. Exercising is important: Exercising regularly, with an equal balance of aerobics and resistance training

2. Maintain ideal waist-hip-ratio: With the increase in belly fat, the levels of an enzyme that converts testosterone to estrogen also increase

3. Prevent/control diabetes: Diabetic individuals are twice as likely to have lower testosterone levels

4. Adequate sleep: Disturbed and fragmented sleep, especially that of the Rapid Eye Movement (REM) phase bodes poorly for the body’s testosterone levels

Exercising regularly, with an equal balance of aerobics and resistance training (Source: Freepik)

5. Avoiding tobacco and alcohol: Substances of abuse have the strongest correlation with a reduction in levels of testosterone.

6. Avoid excessive stress: Learn to cope better with the daily stressors that are an inevitable part of daily life

7. Eat good food: Eating less refined and processed foods, and relying more on natural sources of protein and fibre.

However too much testosterone can pose other problems

While testosterone can enhance performance, too much of it can lead to a host of health issues in women, said Dr Suri Raju.

Cardiovascular risks: High testosterone is linked to increased risk of heart disease, stroke, and blood clots. This might be due to its impact on cholesterol levels and blood pressure.

Liver damage: Some studies have associated excessive testosterone use with liver damage, especially with long-term use or abuse.

Mental and emotional changes: Aggression, mood swings, and even depression have been reported as potential side effects of high testosterone levels.

Other concerns: Acne, sleep apnea, and increased risk of certain cancers are also potential health risks.

It’s important to emphasise that these risks primarily pertain to individuals who abuse testosterone through external supplementation, not those with naturally occurring high levels. However, monitoring testosterone levels is still important for everyone, as even natural variations can have health implications.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.