Low On Testosterone? Natural Ways To Increase The Male Hormones
Testosterone, the hormone produced by the testicles, is a powerhouse of all the normal sexual activities in men. Everything from changes during puberty to sexual drive in human male depends on the level of testosterone produced in the body. There are often medical conditions where the body produces excess testosterone which has some far-reaching effects on the health of an individual. However, sometimes there are also cases where the manufacturing level of testosterone is considerably below the required level of the body. Testosterone deficiency, a condition called hypogonadism, can cause the body to go through some major malfunctions that not just affect the physical functioning of the body but also the mental state of the being. Since testosterone is a male hormone, there is a common belief that women do not need it. But the fact is that every human is born with both estrogen and testosterone and a proper balance of both is what is required for the normal functioning of mind and body. Women need testosterone to maintain an optimum level of red blood cells and the bone mass.
Before discussing the ways to naturally increase the testosterone level in the body, we first need to understand what the male hormone’s deficiency can do to a person.
Consequences of testosterone deficient body-
- Decreased sex drive and sexual pleasure
- Increase in body fat and decrease in muscle strength
- Disturbed sleep pattern
- Emotional instability
- Mood swings
- Hair loss
- Decreased blood count
- Difficulty in concentrating and weak memory
Testosterone is the key requirement of a masculine being. It not just govern the sexual life of a man but also has a significant role to play in the development of a grown-up man’s body. It is responsible for muscle strength, deepening of voice, bone mass, production of sperms, development of the penis, growth of facial and pubic hair, etc.
Most of the people looking for a way to gain an extra share of testosterone for their hormone-deficient body, choose to go for medicines or artificial supplements. While these ways may be quick with results but nothing is better than the natural remedies that don’t leave side effects on the body afterward.
So here is the compilation of natural ways of dealing with low testosterone that won't leave the footprints of aftermath behind.
1. Food that increases testosterone naturally
No matter what the problem is, food is the solution. Vitamin D and Zinc are the two most important nutrients to cope up with low testosterone levels. Considering more intake of food with higher hormone nutrients (such as phytoestrogens) may help the body to improve the overall hormone balance.
Foods like Tuna, low-fat milk, Egg Yolks, Fortified Cereals, Beans, and Beef are considered excellent sources of Vitamin D. Apart from keeping the testosterone levels in check, these foods are also healthy for the overall health of the body. Other foods like Oysters and Shellfish are good sources of Zinc which is another essential component for increasing testosterone levels.
2. Sleep is not for the weak
Without a proper sleep schedule, the testosterone level can go down and can disrupt a healthy lifestyle. Research proves that lack of sleep can be a reason for low testosterone level in men which can reduce the well-being and vigor. The effect of sleep loss can show its effect after just one week of short sleep which can have negative consequences on the overall health of men. The amount of sleep required usually depends on many factors like age and health. Most adults need at least 7-9 hours of sleep per night in order to function efficiently and follow a healthy lifestyle.
3. Obesity can be the problem
With obesity, the odds of having low testosterone levels can be 2.4 times higher. It goes around both ways - obesity can cause low testosterone and low testosterone can also become the reason for obesity. This problem persists in men at all ages, even in young men and teenagers and can be a hindrance to leading a healthy lifestyle. In older men, low testosterone levels are not due to the age, but because of obesity, which usually happens because of the lifestyle. Losing weight can be a good measure to boost testosterone levels which can be gained through a balanced diet and being physically active.
4. Get some exercise
Exercise is proved to be a good stimulant for the brain to help you feel fresh and happier. Along with a million more benefits of exercising regularly, it can also keep the testosterone levels in check. About 30 minutes of exercise every day can be beneficial for the overall health of the body. Although exercising alone cannot solve the problem of very low testosterone, but in most cases, it can prove to be quite effective.