Testosterone is a hormone that is produced in the testes in men. Although it is found in both men and women, it is more pronounced in men.
Testosterone is the primary hormone that affects a man’s sexual development and appearance. It is also responsible for stimulating a man’s sex drive and ensuring proper production of sperm. Testosterone levels are also linked with building body and bone mass.
As men go through the aging process, they experience a steady drop in their testosterone levels, which is inevitable. But in some men, the testosterone levels drop too rapidly, and when it goes below the average level, it can set off a variety of symptoms. The average testosterone level ranges from 300 to 1000 nanograms per deciliter.
These are some of the symptoms that men experience when their testosterone levels fall below average:
In addition to stimulating the sexual desire of a man, testosterone is also vital as it helps in getting and maintaining an erection. Testosterone does not single-handedly make an erection happen; what it does is stimulate receptors in the brain, which will make them produce nitric oxide.
When testosterone drops below the average level, a man will find it challenging to get a spontaneous erection and also find it hard to get an erection before sexual intercourse. So low testosterone could mean a man won’t have adequate erections.
Testicles have a Smaller Size
Since testosterone is often called the main male hormone, it is only reasonable that having low levels would cause a man to have testicles that are smaller than the average size.
In men, testosterone is needed by the body for the proper development of the penis and testicles; this is why suffering from low testosterone could lead to a man having a relatively smaller testicle or penis than a man whose testosterone levels are optimal.
Just as testosterone levels experience a decline with age, so does cognitive functions. Because of this, doctors have linked low testosterone levels to a negative impact on the memory of a man.
Studies have shown that men who have low testosterone noticed an improvement in memory after taking testosterone supplements.
Low Blood Count
Men who have low testosterone levels are more susceptible to suffering from anemia. It is essential to keep your testosterone levels up as anemia could set off several other problems, including sleeping disorder, leg cramps, and dizziness.
Men who have low testosterone have been found to experience abnormal changes in mood, which occur spontaneously. Testosterone is important to ensure the proper functioning of the body system, and it also affects mood and mental ability.
Men that have low testosterone levels are liable to experience a lack of focus, irritability, and constant depression.
Sex drive (libido) is mostly influenced by the level of testosterone in men. Naturally, men will notice that their desire for sex is lowered as they age. Though, men who have low testosterone levels will see their urge to have sex decrease significantly.
Ways to increase testosterone levels naturally
Having high levels of testosterone throughout your lifetime is vital as this will help to improve your sexual function, general health, body composition, and a whole lot more.
Although men will inevitably start experiencing a fall in testosterone levels as they age, there are proven ways to boost testosterone levels naturally. Opting to boost your testosterone levels will see you gain muscle mass and vitality rapidly.
These are the ways to boost your testosterone levels naturally:
Exercising and Weight lifting
It is a well-known fact that exercising regularly is one of the most ideal ways to combat many diseases. It is also a proven way to increase your testosterone levels. Studies have shown that men who exercise regularly are able to maintain high levels of testosterone.
In older men, exercises have been found to boost testosterone levels, reaction time, and fitness. Also, men who are obese noticed that exercise yielded more results in increasing testosterone levels than a weight loss diet.
Weight lifting is a resistance training that is effective in increasing testosterone levels in men.
Consume Protein, Fat, and Carbs
The type of food you consume should be given utmost attention as they can either positively or negatively affect your testosterone levels along with other hormone levels. This is why it is recommended that you focus on your diet plan and calorie intake.
Frequent dieting or eating too much has been found to mess up your testosterone levels. Consuming a sufficient amount of protein aids in maintaining high levels of testosterone and helps with fat loss.
Studies have shown that carb intake increases testosterone, so be sure to add it to your diet strategy. Also, adequate amounts of healthy fats impact testosterone and health positively.
Stress is never a good thing as it brings with it a lot of danger, and in this case, it causes a rise in cortisol levels. An abnormal increase in cortisol levels can rapidly reduce testosterone. The two hormones are inversely related to each other, which means if one experiences an increase, the other suffers a decrease.
Stress and high levels of cortisol could lead to an increase in food intake, weight gain, and other harmful changes. All these could lead to a significant drop in testosterone levels. So to increase testosterone levels, you should try to avoid stressful situations in your life.
Try to focus on a diet plan that is based on whole foods, exercise regularly and get a lot of sleep; all these have been proven to reduce stress, which in turn will boost your testosterone levels and improve your health.
Take a Vitamin D Supplement or Get Some Sunlight
Vitamin D is rapidly making its way to the top as of the most vital vitamins thanks to its many health benefits. One of these health benefits includes working as a natural testosterone booster. A lot of people don’t know about the importance of vitamin D, as many are found to be deficient in this vitamin.
Studies have shown that supplementing with about 3000 IU of vitamin D will boost testosterone levels by about 25%. So, to increase your testosterone levels and enjoy other benefits of vitamin D, try to take about 3000 IU of vitamin D3 supplement per day and spend some time under the sun.
Take Vitamin and Mineral Supplements
Though the benefits of multivitamins often bring about mixed opinions, certain minerals and vitamins are beneficial to health. Studies have shown that regular intake of vitamin B and zinc can improve sperm quality by up to 74%.
Zinc also increases the testosterone levels of athletes and people who suffer from zinc deficiency. Also, vitamins A, C, and E have been found to play an important role in regulating testosterone levels.
Among all these vitamins and minerals, zinc and vitamin D have been found to have the best impact on testosterone levels.
Get Adequate Sleep
Just as a proper diet and exercise routine is beneficial, getting an adequate amount of sleep is essential to improving your health. It is also linked to actively boosting your testosterone levels.
The required amount of sleep is different depending on the person. A study has shown that sleeping for only 5 hours each night could lead to a 15% decrease in testosterone levels.
While other studies showed that people that sleep for only 4 hours each night suffer from borderline deficient levels, research has also shown that for every extra hour of sleep you get, your testosterone levels could experience a 15% increase.
Take Some Natural Testosterone Boosters
Not all-natural testosterone boosters are backed by scientific studies. So there are only a few of these boosters you should take. The herb that has been proven to be most effective is known as ashwagandha. It was tested on infertile men, and there was a noticeable increase in testosterone levels and about a 167% increase in sperm count.
Ashwagandha was found to increase testosterone levels by about 15% and also reduce cortisol levels by 25%. Ginger extract has also been linked with boosting testosterone levels in addition to providing a number of other health benefits.
Lead a Healthy Lifestyle and Shun Estrogen-like Compounds
Many other factors could impact your testosterone levels. For instance, living a healthy sex life helps in regulating testosterone levels as well as other hormone levels. Regularly getting exposed to estrogen-like compounds like BPA could severely impact your testosterone levels.
This is why excessive use of drugs and alcohol has been found to reduce testosterone levels. Laughter and experiencing happiness ensures you have better health and maintain high levels of testosterone.
When a man gets to his late 20s, his testosterone levels begin to drop gradually. This is a cause for concern as low testosterone levels are linked with obesity, increased disease risk, and premature death.
This is why it is recommended that you take the needed lifestyle steps to maintain high levels of testosterone. You will also improve your body, health, and mind at the same time.