Testosterone is a hormone in humans that is predominantly found in men. It is the sex hormone responsible for ‘boys becoming men’. It spurs the development of secondary sexual male characteristics during puberty like enlargement of the reproductive organs, voice deepening, increasing body height and muscle mass, and enhancing sex drive. After adolescence, the role of testosterone becomes essential. It regulates sperm production, libido, muscle mass, bone density, fat distribution, and even mood stability.
The sex hormone is also found in trace amounts in women, where it collaborates with other androgens to serve particular functions. Whenever the amount of testosterone drops below the recommended level in males, one experiences detrimental effects on their health. But, how does a man know when he suffers reduced quantities of testosterone? Before we look at means to boost its volume in the body, let us first understand the signs and symptoms that indicate low testosterone levels.
How To Detect Low Levels Of Testosterone
Naturally, males experience lower levels of testosterone as they get older, a normal biological process (read more on maleexcel.com). But sometimes, much younger men are affected too. The issue may arise due to an injury to the testicles, infected testes, a chronic disease, or certain disorders like hemochromatosis.
One may notice a range of symptoms that signify low levels of testosterone, such as:
- A lower sex drive
- Decreased sperm output
- Difficulty getting and maintaining an erection
- Loss of body hair
- Diminished muscle mass instigating fatigue
- Increased body fat, notably in the midriff section
- Mood swings marked by periods of depression and anger
Once you spot some of these symptoms, consult a medical practitioner to conduct a diagnosis. A blood test is administered to confirm a hormonal imbalance while trying to establish the probable cause. However, not to worry if the doctor affirms low levels of testosterone. There is light at the end of the tunnel. There are plenty of ways to regain healthy quantities of the hormone. Depending on expert advice and personal preference, you can try medication like Depo Testosterone from sites like hghtherapydoctor.us or various therapy forms.
Other than medical remedies, there are several all-natural ways one can increase their testosterone levels. In this article, we look at five of the most effective methods you can try to reverse the effects of hypogonadism.
1. Change your diet
You are what you put into your body. Hormonal imbalances can result from a poor diet. Therefore, the first step to recovering from low testosterone is to change your diet. A balanced diet helps you maintain healthy body weight, boosts your immunity, and keeps your sex drive in check.
Avoid processed foods and simple carbs, and emphasize whole foods, healthy fats, and complex carbs. Your meal plan should include foods proven to increase testosterone, like oysters, nuts, fish oils, and green vegetables, amongst others. Nonetheless, consume moderate amounts of alcohol and cut back on smoking as they beat all efforts that will boost your libido.
2. Get enough quality sleep
When you don’t get enough sleep, your body will likely have low levels of essential hormones such as testosterone. In a recent study by the University of Chicago, researchers determined that men who don’t get ample sleep are more susceptible to low testosterone issues. 7 – 8 hours of sleep is recommended for sexual health as the body produces testosterone during these hours of rest.
A doctor or clinical therapist can recommend viable remedies to deal with issues affecting sleep quality like insomnia. The more rest you have, the lower your chances of declining testosterone levels because sleep acts as a natural booster.
3. Engage in physical activity
All types of exercise, whether it’s cardio or low-intensity training, increase testosterone production. Therefore, the more active you are, the higher the levels you have in your body, which might explain why men who workout regularly seem to emanate an aura of machoism compared to those who don’t engage in physical activity of any kind. However, keep in mind that too much of something is poisonous. Thus, refrain from engaging in very intense exercise plans frequently as it may lower testosterone production in the long run. Boost your levels by doing aerobic and cardio exercises like running, jumping rope, and walking on a treadmill.
4. Work on your stress
Extended stress affects one’s heart health, sanity, and social interactions. Furthermore, scientific and anecdotal evidence indicates that it can lower sex drive in men by affecting testosterone production in the body. Stress results from a myriad of external and internal factors, encouraging the increased production of the hormone cortisol, which helps manage metabolism and body immune response.
But when your body produces too much cortisol, it negatively influences the level of testosterone. Effectively minimize stress by taking a stroll trough the park, going on a morning run, enrolling in yoga classes, swimming, or practicing meditation. Happier men have a higher sex drive than those who are stressed.
5. Lose some belly fat
When you are overweight and obese, you are likely to experience low levels of testosterone. When you carry more weight, your body has a lot of fat, affecting the production of sex hormones. In a study by Clinical Endocrinology, it is established that overweight males below the age of 40 are at more risk of experiencing low levels of testosterone. Hence, include a workout in your daily routine to reduce belly fat.
When it comes to improving your sex drive and boosting testosterone levels, what you eat and how often you exercise matters a lot. Take a balanced diet, and don’t forget to engage in a high-intensity workout for at least 30 minutes every day. Additionally, strive to improve the quality of your sleep and avoid stress. Schedule an appointment with your doctor if signs of low testosterone persist.