Testosterone is a critical hormone for men and women. In men, it is the principal sex hormone. It regulates the sperm, the frequency and quality of erection as well as the mental and physical power that is required for an active life. It is also useful for muscle and hair growth and bone density. In women, this hormone is crucial for sexual well-being. Even though it is present in low quantities as compared to men, its presence is very necessary for female libido.
Insufficient levels of testosterone levels in both men and women can have dire effects. That is why it is imperative to always keep its levels in check. It is supposed to be produced naturally in the body. But when that does not happen, testosterone boosters can be used to improve its levels. So how do you know that your testosterone levels are low? The following are the signs that can help you determine if your testosterone needs a boost.
LOW IN TESTOSTERONE
Then you may experience the following:
LOW SEX DRIVE
LOW SEMEN VOLUME
LOSS OF MUSCLE MASS
REDUCTION IN ENERGY LEVEL
Low Sex Drive
One of the biggest roles that testosterone plays in the bodies of both men and women is stimulating sex drive. For men, it also helps in achieving an erection. It stimulates receptors in the man’s brain to produce nitric oxide which is a molecule that is responsible for triggering an erection. So if you have started experiencing difficulties getting an erection before sex or spontaneously during sleep or when you wake up in the morning, it could be a sign that testosterone levels have become low in the body. But you should not be quick to conclude that you have low testosterone when you do not get an erection. Other factors such as stress, depression, and tiredness can lead to erection problems.
Constant mood swings can also be an indicator that you have low testosterone in your body. In most cases, our circumstances, as well as the surroundings that we are in, can affect our mood. But when it comes to low testosterone, things are a bit different. You will experience depression, feel irritated or just have a lack of focus. If you are a man, you will experience mood changes similar to the ones women experience when they reach menopause.
Low Semen Volume
Production of semen is one of the important roles that testosterone plays in men. The semen is simply the fluid that helps in the motility of the sperm. When a man has more testosterone, he will produce more sperm. What this simply means is that men that have low levels of testosterone have a low volume of semen during ejaculation.
A decrease in the level of testosterone can also lead to hair loss. While this may not be the case for every individual that has low testosterone, there are people who have experienced hair loss due to having this condition. One of the vital functions that this hormone has in the body is the production of hair. So when its production goes down, it means that growth of hair will be inhibited. Facial and body hair is one affected the most when there is decreased testosterone.
Loss Of Muscle Mass
Since this hormone plays a vital role in building muscles and making them stronger, people that have it in low levels face the risk of noticing a decrease in both muscle and strength. If you experience this problem and try to reverse it by going to the gym to lift weights, you may try for so many days without seeing any positive results. The best thing to do will be to take testosterone boosters first to restore the levels to normal before you think of going to the gym.
Reduction In Energy Level
If you are a working or busy person, you need to have optimum levels of energy to work well. Energetic employees are the ones who stand high chances of moving up the ranks faster. They also have the ability to lead people in their organization. If you have low testosterone levels, you will always feel tired, and that will not be right for your job. Even if you get plenty of sleep or exercise, you will still feel tired. You will even find it hard to be motivated to go to the gym or work because of the tiredness.
Ways to Naturally Increase Testosterone Level
Testosterone, a hormone produced primarily by the testes, usually associated with the “manliness.”
In fact, plays a significant role in male sexuality and reproduction, affecting things like reproductive and sexual function, amount of muscle and how much hair you have, but also has some features less “flashy”, but equally important, as the maintaining bone density, levels of red blood cells and a sense of well-being.
From age 30, testosterone levels of a man begin to decrease and continue declining itself as the year’s pass.
These are the ways to increase your testosterone:
1. LOSE WEIGHT
If you are overweight, losing weight can increase your testosterone levels, according to a study. Overweight men are more likely to have low testosterone levels, so it is an important way to increase production of testosterone in your body when you need it most.
If you really want to lose weight, you have to strictly limit the amount of processed sugar in their diets. As the evidence indicates that excess sugar, and fructose, in particular, is the main factor in the obesity epidemic. Thus need to cut soda food, like limiting fructose present in processed foods, fruit juices and fruit excessively “healthy” sweeteners like agave. The ideal thing is to keep the total consumption of fewer than 25 grams per day and this includes fructose fruits.
2. EAT ENOUGH ZINC
The mineral zinc is important for testosterone production and feeding supplements in just six weeks has been shown to cause a marked improvement of testosterone in men with low levels. Similarly, research has shown that restricting food sources zinc leads to a significant decrease in testosterone, while zinc supplementation augments and even protects men against decreased testosterone levels induced the exercise.
It is estimated that up to 45% of adults over age 60 may have a lower recommended consumption of zinc; even when dietary supplements were added, it is estimated that 20-25% of older adults still have an inadequate intake of zinc, according to the Health and Nutrition Examination Survey.
Their food is the best source of zinc, together with protein-rich meat and fish as food; other good dietary sources of zinc are raw milk, raw cheese, beans, and yogurt or kefir made with raw milk. It may be difficult to get enough dietary zinc if you are vegetarian, and also for people who eat meat, largely due to conventional culture methods that rely mainly on chemical fertilizers and pesticides.
3. OPTIMIZE YOUR VITAMIN D
Vitamin D, a steroid hormone, is essential for the healthy development of the sperm nucleus. It helps to maintain the quality of semen and sperm count. Vitamin D also increases testosterone levels, which could increase the libido. In one study, overweight men who received vitamin D supplements had a significant increase in testosterone levels after one year.
Sun exposure is the best way to optimize your vitamin D levels. Exposing a large part of your skin until you have a clear pink tone, as close to noon as possible. It is usually necessary to achieve adequate production of vitamin D.
4. GET PLENTY OF SLEEP
When you are advised by your doctor to sleep for at least eight hours at night, you should not take it as a joke. This is because people who do not sleep for enough hours tend to experience the signs and symptoms associated with low testosterone levels. Getting enough sleep should be high on your priority list no matter how tight, your schedule is. If you cannot manage to sleep for eight straight hours at night, make sure that you find some time during the day to nap to compensate for the hours that you did not sleep at night.
In a study that was published in the University of Chicago, it was found that men who slept for five hours or less at night experienced a 10 to 15 percent drop in their testosterone levels. So if you are not getting enough sleep right now, you are putting yourself at a great danger of suffering from this condition. You may not be experiencing the signs and symptoms associated with low testosterone levels right now because the situation has not become worse. The smart thing to do will be to start sleeping for enough hours right now instead of waiting until the worst happens.
Your goal should be to get at least six hours of uninterrupted sleep at night every day, but 8 hours is the optimal and recommended number of hours you are supposed to sleep every night. If you are an insomniac, you will need to seek medical attention because you cannot continue living that way knowing the effects that you will be faced with in future if you do not do something about it. Once you start getting good night’s sleep, you will be able to maintain higher testosterone levels and your life will go on well.
5. EAT HEALTHY FATS
Not all fats are bad for your health. There are healthy fats that can help a great deal when it comes to boosting the testosterone levels in your body. So if you have started noticing symptoms that are low testosterone levels, you need to check on your intake of fats. If you have been avoiding a lot of or all fatty fats with the notion that they can result in elevated cholesterol levels or heart disease, you need to rethink your decision if you want to see your testosterone levels go back to normal.
In a study that was published in the Journal of Applied Physiology, it was found that diets that have higher amounts of monounsaturated as well as saturated fats increase testosterone levels. Another study discovered that men who switched from a high-fat diet to a low-fat diet experienced a drop in the production of testosterone hormone in their bodies. You can see that it is something that has been proved by experts. If you do not start including healthy fats in your diet, you will still continue experiencing low testosterone levels.
When it comes to dietary fat, you need to keep in mind that it is not only the amount that you eat that matters the most, but also the type. Examples of healthy and quality mono-unsaturated fats that you need to include in your diet are almonds, olive oil, avocados and peanut butter. The healthy saturated fats that you can take include coconut oil, red meat, dark chocolate, egg yolks, and cheese. These fats are going to ensure that the levels of cholesterol in your body are high enough to support the proper production of testosterone hormone.
6. LIMIT ALCOHOL INTAKE
While happy hour can be fun and exciting especially after having a hectic week, it can wreak havoc on your testosterone levels and put pressure on your marriage. You will need to avoid beer especially because it is the one that has been found to have an adverse impact on testosterone production. In a Dutch study that was conducted not so long ago, it was found that men that drank moderate amounts of alcohol per day for three weeks experienced approximately seven percent decrease in the production of their testosterone.
So, if you are a heavy drinker, it is imperative that you take a step and start limiting your drinking to two or if possible, one glass of beer or wine per day so as to avoid your testosterone levels from dropping. Apart from affecting the production of testosterone hormone in your body, heavy drinking of beer has also been found to have a negative effect on your waistline. If you are trying to cut your belly fat, you will not be helping yourself at all if you drink too much.
This should not scare you from having a beer occasionally because short-term alcohol consumption does not have a huge impact on testosterone levels. But just to be safe than sorry, you would rather not drink than do it hoping that your testosterone levels will not be affected. You should try to minimize your drinking as much as possible not only for the sake of your testosterone levels but the good of your entire health.
7. AVOID HIGH CARB FOOD
When you consume a lot of carbohydrates, what follows immediately is a temporary drop in testosterone levels. Even though this decrease is only temporary, it can lead to very low levels of testosterone hormone in your body if you consume three to four carb dominant meals on a daily basis.
To be able to control the intake of high carb food, what you will simply need to do is reduce the consumption of starchy or simple carbohydrates to about two or three hours after coming from your training session. By doing that, you will be ensuring that your body is adept when it comes to dealing with the insulin spike. You will also be limiting the consumption of the high carb foods to only a single meal per day. When that is done, your testosterone levels will be much better.
Examples of high carb foods that you need to minimize their intake include sugary cereals, cakes, flours, bread products, crackers, refined potato chips and sugary drinks. If you take a lot of them on a daily basis, try as much as you can to cut their intake.