What is Testosterone?

Testosterone is one of the main sex hormones in human beings, especially in males. Although it plays an important in women’s as well. In human testosterone play an important role in the development of male reproductive tissues such as the testes and the prostate., promoting secondary sexual characteristics, such as more muscles and bone mass and the growth of body hair. The production of testosterone increases about 30 times more during adolescence and early adulthood.

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This hormone plays an important role in triggering the development of male characteristics including facial and pubic hair and a deep voice. Besides this, it also significantly improves sex life and your memory.

As you age, the level of testosterone drops and impacts several functions in your body. You may suffer from low levels of testosterone (or hypogonadism) and may need testosterone replacement therapy. Of course, there are some natural ways to regulate this hormone as well.

Now let us learn about a few benefits of testosterone.

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  1. Good for heart – When you have a healthy heart, everything in your body functions well. It pumps blood to all the organs of the body, which in turn enhances their performance. This hormone helps increase the production of red blood cells through the bone marrow. A decline in the levels of this hormone puts you at a high risk of developing cardiovascular diseases.
  2. Helps build muscles – Testosterone plays a significant role in increasing muscle mass in your body. A lean body mass helps maintain weight and also boosts your energy. Those who have low levels of this hormone can go for medical treatment like testosterone therapy. Of course, it works well when combined with strength training and other exercises.
  3. Stronger bones – When it comes to bone mineral density, testosterone is really important. As one age, the density of bones reduces and the levels drop, which puts one at risk of osteoporosis and other diseases. Strong bones are essential to support muscles and other internal organs, thereby improving the quality of life.
  4. Improved memory – According to medical research, men with higher levels of testosterone have better verbal memory, spatial abilities and are at lower risk of developing Alzheimer’s disease. In fact, testosterone therapy has shown positive effects in older men and is known to improve cognitive capabilities.
  5. Great sex drive – You can only have a great sex drive when your testosterone levels are in order. It is said that older men require higher levels of libido and erectile function. Remember, erectile dysfunction can also occur due to other reasons, so it is best to consult your doctor in case of any symptoms.
  6. Improves your mood and quality of life – Low levels of this hormone are linked to poor quality of life, thereby triggering fatigue, depression, and frequent mood swings in a person. Studies suggest that this only applies to men who have hypogonadism. It does not happen to men whose levels decrease naturally with age.

How you can check your testosterone levels?

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Testosterone levels in men drop as they age. But this is not considered to be hypogonadism. The FDA currently advises against treating men with low testosterone cause only aging. Testosterone levels can be checked by a simple blood test that’s usually done early in the morning when our testosterone levels are highest. You may need to have this test done more than once and at different times of the day, to confirm low testosterone levels. This is because your testosterone levels can change from morning to evening and from day to day.

Why do you need this test?

You may need this test to find out whether a low drive is caused by a low level of testosterone. In recent years, healthcare providers have used testosterone therapy to treat both men and women with low sex drives. The is also done for men with andropause or late-onset hypogonadism. This is a condition caused by decreased testosterone. Men with this condition may have Anemia, Depression, decreased bone density, lack of energy or fatigue, loss of muscle mass, poor concentration levels, erectile dysfunction, or inability to have an orgasm, infertility, men with HIV/AIDS may also have low testosterone levels.

Signs and symptoms of high testosterone in women include:

Irregular or no mensuration, extra hair growth, especially on face, imbalance in blood sugar, infertility, thinning hair on the scalp.

If you are man and this test reveals your testosterone is lower than normal, your doctor may prescribe testosterone therapy. The FDA has not approved any testosterone medicines for women.

Before you plan to go for testosterone therapy, it is also important to deal with your testosterone levels naturally. Some foods, vitamins and herbs like garlic, oysters, salmon, apples as well as other fruits and nuts, can help boost your testosterone levels. If nothing helps consult you doctor immediately for a corrective course of action.

How to naturally maintain your testosterone level

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  • If You Are Overweight, lose weight – Being overweight increases the probability of having a low testosterone level. Losing weight increases the levels of testosterone. It is important not to lose weight too rapidly, aim to lose about 0.5 kilograms in a week.

 

  • Do high-intensity exercise – If you live a sedentary lifestyle, you are more likely to have a lower testosterone level. High-intensity exercises like lifting weights can improve this level. Try resistance training to increase muscle mass which can also improve the testosterone level. Talk to a certified physical trainer before starting on high-intensity exercise to eliminate any negative impact.

 

  • Check Your Vitamin-D status – Studies have shown that daily supplementation of Vitamin-D helps increase testosterone levels. Your daily dose of vitamin D comes from spending the right amount of time in the sunlight ( not too much, though ) and also from foods such as cheese, egg yolks, tuna fish, mushrooms, and fortified juices. Make sure you talk to your doctor before you take a vitamin D supplement.

 

  • Take Care of Your Diet – Follow a healthy diet that includes the good (not saturated) fat that is found in olive oil and nuts, and a limited intake of sugar. Research suggests that nutrients such as zinc (found in whole grains, legumes, and meat) and magnesium (found in spinach, almonds, cashews, peanuts) may help to increase your testosterone level.

 

  • Reduce Stress – Studies also show that when you are stressed, your body produces more cortisol, another hormone, which can lead to lowering of testosterone levels. This is yet another way how stress hurts your body.
  • Get Plenty of Good Quality Sleep – Poor sleep can affect the production of many chemicals and hormones in your body, including testosterone. Spend less screen time and do not compromise on the amount and quality of your sleep.

 

  • Optimum testosterone levels help improve a man’s physical, sexual and emotional well-being. At the end of the day, it is about creating a balance. Testosterone levels that are too high are as much of a problem as levels that are too low. Speak to your doctor if you think you may have a problem, and live a healthy lifestyle to improve your testosterone, naturally.

5 natural food for boosting testosterone

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  1. Oysters – Oysters are rich in zinc—in fact, they contain more zinc than any other food. Zinc just happens to be an essential nutrient in the manufacture of testosterone.Making sure that you have a diet rich in the minerals needed to produce testosterone is a surefire way to help with testosterone increases. Zinc supplementation showed to increase serum concentration in men
  2. Fatty Fish – Fatty fish are rich in omega-3 fatty acids. These long-chain fatty acids have long been known to have many health benefits. Good sources of fatty acids are:

Salmon.
Sardines.
Fish oil supplements.
Trout.
Herring.
Atlantic mackerel.
A medically reviewed study from 2017 showed that serum testosterone levels in healthy young men were raised with fatty acid intake. It also showed better reproductive health and healthier sperm.


3. Egg Yolks – Egg yolks are a great source of D vitamins. They are also key to maintaining healthy cholesterol levels, another building block of many hormones. For normal healthy males, eating one boiled or scrambled egg a day poses no risk. Your health provider can provide medical advice and a cholesterol check if you are concerned.


4. Ginger – Ginger has been used for thousands of years as a tonic for better blood flow and as a medicine for nausea, digestion, and colds and flu. Current research has suggested that it may well have testosterone-boosting properties in addition to the aforementioned benefits. A study in rats showed an increase in both testosterone levels and antioxidant levels after just 30 days of ginger intake. A medically reviewed study pointed to a 17.7% increase in testosterone levels and a boost to sperm count and quality (motility and viability) after using a daily ginger supplement.


5. Pomegranates – Pomegranate is an aromatase inhibitor, which prevents testosterone from converting to estrogen. A medically reviewed study of 60 healthy men and women that drank pure pomegranate juice showed promising results after only 14 days. The participants had, on average, a 24% increase in their testosterone level. In addition, they reported lower stress levels and a feeling of wellbeing, both key to helping to raise testosterone.


Conclusion

If you have problems with testosterone levels or you just want to give yourself a natural boost, there are many options open to you. A change in diet, lifestyle and a new exercise regime can make a huge change. You can make a conscious choice to alter your diet, actively selecting a range of beneficial foods.

Take control of your weight.

Thank you for spending your valuable time reading this article.

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