Testosterone is an important sex hormone that is responsible for healthy sex functionality in males. The women’s hormone estrogen is also present in men, but testosterone is only in males, and both genders rely on testosterone to maintain proper body composition. However, testosterone levels can decline with age. So it is essential to maintain healthy testosterone levels to continue enjoying stronger bones, bigger muscles, increased libido, and a healthy body.
Role of Testosterone Levels in Body
Blood tests are carried out to measure your testosterone levels. The normal readings are between 300 to 1,000 ng/dL. If your tests show your levels in a low range, there is nothing to worry about, but reading between 200-300ng/dL is a sort of a grey area.
Slightly low levels are not a cause of concern, but a few symptoms that can lead you to a doctor include:
- Lower sex-drive
- Low bone density
- Reduce in muscles mass and strength
- Low Erectile fraction
- Low energy and depression
- Decreased mental acuity
If you feel any or all of these symptoms, get your tests done ASAP. Low levels cannot just affect your sexual function but can cause other ailments like:
- High Blood Pressure
- High Cholesterol
- AIDS or HIV
Not all men having lower levels need treatment. There are different ways to maintain your testosterone levels naturally. Continue reading to know how to increase testosterone levels naturally.
Best Ways to Increase Testosterone Levels Naturally
Rather than going for medication or supplements, adopting an active lifestyle, healthy habits, and good food intake can improve overall health and optimal testosterone levels.
- Getting Enough Sleep
Lack of sleep can adversely affect your health and hormones (including testosterone) required for the proper functioning of the body. According to one study, men who do not get sufficient sleep can drop testosterone levels more than those who sleep properly. Maintaining a sleep schedule and making it your priority can help to achieve optimal testosterone levels.
- Include Strength Training in Routine
Maintaining an active lifestyle and strength training are popular ways to achieve your optimal testosterone levels naturally. Exercises, workouts, and strength training can help you to burn calories and keep your weight under control. Obesity and being overweight are some of the reasons for a drop in your testosterone levels.
Strength training can help boost your overall metabolism and muscles gain. Men who lose their muscle mass due to low levels can rebuild their muscles through strength training. In our busy schedules, we ignore the pieces of training that are key to a healthy body. But finding out time for your strength training and other exercises can give you the best shot at boosting testosterone levels naturally.
- Work on Stress
We all go through a stressful phase in our day-to-day life. Our body releases a hormone called cortisol when we take any stress. Cortisol is responsible for preparing your body and responding to this stress. But you can experience prolonged exposure to cortisol if you have chronic stress issues. Studies have shown that the circulation of this cortisol in the blood can reduce free testosterone levels.
So finding ways to end anxiety and stress creeping deeper into your mind and soul is imperative. One of the most popular and easiest ways to reduce stress is full-body yoga, even if just for a few minutes every day.
- Adopt Healthy Eating Habits
Adopting healthy eating habits can directly impact testosterone levels in two ways:
- Maintaining healthy weight
- Reduce risks of a spike in blood sugar
Man having obesity and excessive abdominal fat are more likely to have low testosterone levels because having this type of fat results in more production of an enzyme known as aromatase. The aromatase enzyme is responsible for converting testosterone into estradiol hence affecting the free testosterone levels in men.
So a healthy diet plays a key role in controlling your weight and improving testosterone levels. However, avoid refined and simple carbohydrates usually found in chips and other junk foods. They can cause a spike in your blood sugar which lowers free testosterone levels.
- Foods Good for Testosterone Levels
Here we will discuss how to increase testosterone levels naturally by adding some simple foods to your routine. Continue reading to know about the list of food that can boost your testosterone levels.
Honey comprises natural mineral boron, which helps in increasing testosterone levels, building muscles, and giving strength to your bones. Boron can be found both naturally in foods like honey and the environment.
Almonds are a rich source of zinc. It helps to promote testosterone levels in people who are zinc deficient. People with low zinc minerals can cause pituitary glands to stop releasing some of the key hormones that stimulate testosterone production in the body. Therefore, by eating zinc-rich foods like almonds, you can avoid the reduction in testosterone levels.
Spinach has been well-known for a long time in boosting testosterone levels because it is a rich source of magnesium that plays a positive role in testosterone levels. Spinach is also rich in iron and vitamin B6 that is considered a natural testosterone booster.
- Be Vary of Untested Supplements
You can see fancy supplements all around you labeled as herbal and natural to increase testosterone levels. But be very careful with choosing this easy way. Young men should consider their fertility as well. You need to consult a healthcare professional before considering any health supplement to increase testosterone.
Once this sperm count is disturbed by the untested supplement, it will never return to the natural count. So while taking measures to increase testosterone, consider alternate methods that preserve sperms as well.
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