Testosterone is the main reproductive hormone found in men which are secreted from male testes. A small gland at the base of your brain, the pituitary gland controls its production. The secretion of the hormone significantly increases during puberty and decreases after the age 30. The hormone affects the appearance of men, their sex drive along with bone and muscle mass and RBC production. Fluctuations in hormone levels have a significant effect on men’s mood. The level of the hormone can fluctuate due to some illness, genetics, poor diet and lack of exercise among other reasons.
What happens if the levels of testosterone are not right?
According to the U.S. Food and Drug Administration, the normal range is 300–1000 ng/dL in adult males. Any change in this level can have a serious effect on men’s health. You can take a blood test, called serum testosterone test to check your hormone levels. Low level of the hormone can result in serious complications such as:
- Lower sex drive
- Facing difficulty with erection
- Low semen volume
- Hair loss
- Loss of muscle mass
- Increase in your body fat
- The decrease in bone mass
- Mood swings
Similarly, a high level of testosterone can also negative effect on men’s health. These are as follows:
- Acne or oily skin.
- Swelling in the prostate gland
- Trouble breathing while sleeping or sleep apnea
- Problem with fluid retention
- An unnatural decrease in testicle size
- An unnatural decrease in sperm count.
- Increased red blood cells.
How to increase your testosterone levels?
The ways to increase your testosterone levels are mentioned below:
1). Exercise regularly
Exercise is one of the most effective ways to boost your testosterone levels diseases. You can choose weight lifting to boost testosterone both in short and long-term periods. Different types of exercises like high-intensity interval training can also help you to boost your hormone level. You can also combine caffeine with your regimen to further boost your hormones.
2). Eat healthy food
Take a note of your regular calorie intake and diet, as it is one of the factors which effects testosterone levels. Protein-based diet can help you to lose fat and increase testosterone level. You must take high levels of carbs and fats along with your exercise regimen.
Long-time stress can cause a lot of lifestyle-related diseases and it also decreases the levels of testosterone in men. Rather it increases the level of cortisol in them. If cortisol increases, then testosterone will automatically decrease. You should try to avoid repetitive stressful situations in your life and focus on living a healthy lifestyle.
4). Enjoy being out in sun
Sun is the ultimate source of Vitamin D, which is the natural booster of testosterone. You can also choose to opt for vitamin D tablets for the same purpose. Research shows that daily intake of calcium and vitamin D can increase the level of testosterone in men by quite some extent.
5). Include vitamin and minerals
You must include high levels of zinc and vitamin B in your daily dietary supplements to increase your testosterone level and sperm quality. Vitamins A, C, and E also play a huge role in boosting testosterone levels.
6). Get quality sleep
A good sleep daily can play an important role to maintain your health, just as diet and exercise. Quality sleep can also increase the level of testosterone in men. You should focus on getting restful high-quality sleep for at least 7-10 hours daily.
7). Use natural testosterone boosters
If everything else fails, you can also choose to use natural testosterone boosters. One of these herbs is called Ashwagandha, which can increase testosterone levels in men by 17%. Another natural testosterone booster is ginger. Some other herbs are horny goat weed, Mucuna pruriens, shilajit, and Tongkat Ali.
It can be said that any fluctuation in testosterone levels in men can cause huge health-related complications. This includes fatigue, mood swings, hair loss, oily skin and lower sex drive. Testosterone is the primary male reproductive hormone which can affect the appearance and health in men. Exercise and a balanced diet can work wonders on testosterone levels. You can even take vitamin and mineral supplements or natural boosters for this purpose.
Guest Article Written by: California Muscles