Most people want to look and feel well, and be the best version of themself. That’s why they research ways to keep their lungs healthy and check out the latest diets. Perhaps you’re currently looking for tips on how to boost your testosterone levels. If that’s the case, read this article because it discusses some of the most effective ways to do just that.
What Is Testosterone?
Testosterone is a hormone that’s produced by the testes in men and the ovaries in women. It’s responsible for the development of male sex characteristics such as muscle mass, deep voice, and body hair. Testosterone also plays an important role in maintaining healthy bones and reducing the risk of obesity. Testosterone levels reach their highest during late adolescence and early adulthood. Afterward, testosterone production declines gradually with age.
Low testosterone levels can lead to a number of health problems including reduced libido, infertility, fatigue, weight gain, and depression.
By Getting Checked Out
Don’t wait until the symptoms become severe before getting help from someone medical. If left untreated, low testosterone levels can cause serious problems in later life (e.g. bone issues or heart disease).
The Test
A doctor or medical professional can take a sample of your blood and send it away for testing. This should be sent back with the results within about two weeks. Interestingly, testosterone tests can be found online so you can measure your total testosterone, free testosterone and SHBG levels at home. There’s often free shipping, fast results, a doctor-validated report and customer service available 7 days a week.
The Diagnosis
If a doctor tells you that there is nothing wrong with your hormone levels, it might be worth getting a second opinion as the test results are not always accurate. It’s also important to mention that a doctor isn’t able to diagnose everything by just looking at blood tests. They will also need to ask questions about how you feel and perform in your day-to-day life.
The Treatment
It may be that your doctor gives you some advice on how to increase your testosterone levels naturally. They may also prescribe testosterone supplements if they feel this is what’s needed. There are many side effects associated with taking them and not everyone responds the same way. This is why it’s so important to do this in conjunction with a medical professional. Avoid unregulated testosterone boosting products that you see on the market because they can create more harm than good.
By Changing Your Diet
Studies have shown that there’s a direct link between what you consume and the hormone levels in the body. This is why making healthy choices with meals will help boost your testosterone output. You should focus on eating foods that are high in protein like dairy products, eggs and nuts as well as those rich in vitamins such as tuna, broccoli and spinach.
You also want to limit or completely avoid foods that are high in fat, especially saturated fats. If you’re a big fan of junk food, try and make healthier choices like choosing chicken over beef.
By Taking Supplements
If you eat a perfectly balanced diet, you may not need to take additional supplements. Having said that, few people eat a perfectly balanced diet! If you want to ensure that you’re getting all the nutrients that your body requires, taking supplements may be an option for you. They come in many different forms but some popular ones include fish oil capsules (which contain omega-three fatty acids), multivitamin tablets, and a protein shake. Be sure to only take the specified dosages and speak to your doctor before you take them.
The most common products used to naturally boost testosterone levels include zinc supplements and vitamin D. Many men are deficient in these nutrients due to poor dietary choices or lack of exposure to sunlight. Other popular supplements include ashwagandha, maca root, Tribulus Terrestris, and fenugreek.
By Taking Exercise
It’s no secret that exercise is good for the body but few people know about its positive effects on testosterone production. Studies have shown that men who did at least 30 minutes of exercise per day had much higher levels than those who didn’t do any physical activity at all. Exercising regularly helps boost testosterone levels by stimulating the production of luteinizing hormone (LH). LH triggers the Leydig cells in the testes to produce testosterone.
Any exercise that gets your heart rate up is good for testosterone production. This includes cardio exercises like running, biking and swimming as well as weightlifting. It’s important to do a variety of exercises to get the most out of your workout routine. Once again, speak to your doctor before you begin exercising (if you haven’t been doing it recently) and slowly build up your stamina.
By Altering Your Lifestyle
Stress is a hormone known as cortisol and it can lower your testosterone levels by up to 30%. There are many things you can do to help reduce stress in your life and improve your testosterone levels. If you have stress in your life, the first step is to change those stressors around so they are no longer an issue. This may involve changing your job or terminating a relationship/receiving counseling. Techniques such as mindfulness meditation, gratitude journals and deep breathing can help reduce stress and promote relaxation.
Poor sleep can lead to an increase in cortisol levels which will lower your testosterone levels. Getting between seven and nine hours of sleep per night is recommended for healthy people who aren’t suffering from sleep disorders or sleep apnea. Make sure that your bedroom is dark, cool and quiet, and avoid using electronic devices during the hour before bedtime. Also, avoid both caffeine and alcohol in the evenings as they can adversely affect your sleep as well.
As you can see, there is lots you can do about this issue in your life. See a doctor first and do what they recommend. By making some changes you may soon be feeling much better and be able to resume living a normal life once more.
