Testosterone is the primary male sex hormone that is responsible for male’s secondary sexual characteristics. Men produce this steroid hormone in their testicles and females also produce a few in their ovaries.
Testosterone drives physical changes in puberty including beard growth, pubic hair growth, deeper voice, broadened shoulders, increased muscle mass, and more. Though this steroid hormone spikes at puberty, it starts to decline after thirty five years of age, in males.
What happens when a male suffers from testosterone deficiency? A number of negative effects are common to male’s sexual health including erectile dysfunction, low semen volume, low sex drive, etc. Furthermore, it has a direct correlation to the male’s physiological and psychological health. Low testosterone can cause hair loss, fatigue, increased body fat, bone loss, mood swings, and more.
Though testosterone starts to decrease naturally beyond age thirty five , one can suffer from deficiency of testosterone even before that age due to certain factors. Some of these factors are testicle infections, chemotherapy, radiation treatment, chronic alcoholism, high doses of antibiotics, obstructive sleep apnea, etc.
To overcome testosterone deficiency, people often rely on artificial steroids. Besides, there is a common myth that artificial steroids help to increase masculinity in a short period of time. But, that does not help, instead it affects the man’s health in the long run. Some common side effects of these artificial steroids are:
– Elevated Blood Pressure.
– Cardiovascular disorders.
– Restlessness, etc.
There are a number of natural ways to increase testosterone levels and overcome deficiencies. Keep in mind that a natural increase in testosterone levels will bring more masculinity and strength in men.
1. Try A Natural Testosterone Booster
A wide range of herbs will work naturally and effectively to increase testosterone levels in men. Some of these natural solutions are Ashwagandha, Horney goat weed, Indian spinach, Pine bark extract, Puncturevine, Chrysin (found in the blue passion flower), and even ginger to some extent helps to boost testosterone level.
Additionally, Tongkat Ali root extracts show a very promising testosterone boost when consumed. Millions of men have used Tongkat Ali dosage for centuries to increase masculinity and increase sex drive. You can also try other herbs for a synergistic effect on testosterone boost up.
2. Focus on Physical Exercise
Physical exercise has a direct correlation to increasing testosterone levels. Workouts such as, resistance training, High-Intensity Interval Training (HIIT), cross-training can boost testosterone levels naturally.
Physical workouts stimulate the master gland or pituitary gland to secrete hormones so it also influences male gonads to increase testosterone levels naturally. Testosterone works to improve muscle mass and shred body fats. The more you workout, the better you put your body in shape. Testosterone plays a key role to build those muscle blocks every time you sweat.
3. Get Adequate Sleep
Insufficient sleep can have a drastic effect on testosterone levels within weeks. You will feel lethargic with other health complications like hair loss, loss of libido, etc. To maintain a good hormonal flow, get adequate sleep of at least seven to eight hours a day.
Sleep apnea can lead to other complications like high blood pressure, daytime fatigue, risk of insulin resistance in diabetes patients, and more. Adequate and quality sleep can help your body find a natural circadian rhythm to boost testosterone levels. Turn off tablets, PC, Phones, and computers for good quality sleep at night.
4. Some Vitamin D to Rescue
Vitamin D not only promotes healthy bones and teeth but also supports the immune system. And Vitamin D along with calcium prevents testosterone levels dropping in the elderly. A twelve-month study on vitamin D3 supplements per day found a twenty five percent increase in testosterone levels in all subjects.
You can try natural sunlight and add egg yolks, cheese, fatty fish, mushrooms, to your diet for vitamin D supplies. Or you can also try vitamin D supplements to boost testosterone levels . An adult dose of vitamin D supplements is no less than six hundred IU or fifteen micrograms.
5. Dilute Stress
Stress is one of the testosterone reducers. When you feel extra stress, your body produces the cortisol hormone in response. Which leads to more breakdown of muscle tissue and also stores body fat. This results in testosterone reduction in the body
Cortisol can also interfere with testosterone production. So, repeated stress can exacerbate testosterone deficiencies. To overcome stress you can try yoga, meditation, exercise, and adequate amounts of sleep. Socialize with family and friends to loosen up.
6. Cut Sugar Consumption
Testosterone levels can fall sharply with a diet high in sugar. A number of studies found testosterone level decrease by twenty five percent after two hours of a high sugar diet. It is never easy to eliminate sugar completely from our diet.
Try natural alternatives like maple syrup, honey, coconut sugar, etc. to be less dependent on your sugar intake. Even if you still consume sugar, continue with exercise to minimize its negative impacts.
7. Consume Plenty of Zinc and Magnesium
Minerals play a vital role in the healthy function of enzymes, hormones, and immune systems. Studies have found zinc and magnesium deficiency can deplete testosterone levels. Try to get natural sources of minerals from legumes, whole grains, seeds, spinach, poultry, oyster, fish, etc.
Other than that, you can take zinc and magnesium supplements to boost testosterone levels Research found that 30 milligrams of Zinc consumption per day increase free testosterone levels in the body.
8. Try to Balance Your Diet
Too much calorie intake has a negative impact on testosterone production. So it is advisable to balance protein, fats, and carbs to optimize testosterone production. Most experts believe that choosing whole foods over refined or processed foods will help boost testosterone levels.
As carbs generate heat and energy in resistance training, protein helps your body stay lean. Additionally, polyunsaturated fats including omega-3 fatty acids and omega 6 fatty acids also help with a balanced diet. Researchers found diets contributing less than forty percent energy from fats often lowers testosterone levels. Keep lean meats or vegan protein in your diet.
Testosterone is the key to male masculinity and strength. Male sexual health completely depends on this hormone. Skip the synthetic meds which can be a risk your health. Because it is always better to follow the ways of natural, holistic health to help increase testosterone levels.