Testosterone is a hormone that is associated with the epitome of manhood. It is also fundamental in men’s health since it helps to maintain bone density, sex drive and muscle mass.
The production of testosterone is at its highest during man’s early adulthood and it may decrease a little each subsequent year. Hypogonadism is a condition when the male’s body does not produce the right amount of testosterone.
How to know If You Have Low Testosterone?
Low testosterone levels may be manifested through decreased erectile dysfunction, low sex drive, fragile bones and other health issues. It may also be a sign of an underlying medical condition.
If you suspect low testosterone levels, you should consult your doctor, and he will perform a simple blood test that can check if your testosterone falls within the normal range.
There are also some natural remedies that will help you boosts your testosterone levels. You can find them below.
1. Weight Loss
Overweight men are more likely to have low testosterone levels. Losing the extra pounds may help increase your body’s testosterone production.
2. Sleep
According to a research, published in the Journal of the American Medical Association, a lack of sleep can cause a reduction in testosterone levels. A reduced sleep in the course of one week can have this effect. The study showed that the participants also reported a decreased sense of well-being as their blood testosterone levels dropped.
How much sleep does the body actually need? Most adults generally need between 7-9 hours per night, in order to function well and lead a healthy life.
3. Healthy Fats
Besides including mono and polyunsaturated fats, like nuts and avocadoes, healthy fats also include saturated fats, as they are important for building testosterone.
According to experts, the ideal diet includes somewhere between 50-70% fat.
The body requires saturated fats from vegetable and animal sources, like dairy, meat, tropical plants like coconut, and certain oils, for optimal functioning.
4. Consume Less Sugar
According to the Endocrine Society, glucose can decrease the testosterone levels in the blood by as much as 25%. The study included study participants, who had diabetes, pre-diabetes or a normal tolerance for glucose.
5. Zinc
According to studies, zinc plays a vital part in regulating serum testosterone levels in healthy men. Zinc deficiencies can often be found in men with hypogonadism.
6. Exercise
Testosterone levels increase after exercising, and especially after a resistance training exercise. Low testosterone levels can affect both the mood and sex drive.
Exercising improves the mood and stimulates brain chemicals to help a person feel happier, and it boosts energy and endurance. Experts recommend 30 minutes of exercise every day.
Low testosterone levels can be unsettling, but it’s not a reflection of your manhood. Your doctor can recommend treatment options, and sometimes a few healthy lifestyle changes may be all you need to re-energize your body.
