Testosterone or the androgen hormone is the primary sex hormone of males. It is produced through the testicles. It is also present in females but only to a lesser extent. Read more about this hormone in this site.
When the testosterone kicks in, most men’s voice becomes deeper. There is growth in muscle and hair, increase in bone mass, and maturation of sex organs. Some of the androgenic effects include the scrotum’s formation, growth of beard and mustache, and an increase of underarm hair.
However, as one age, testosterone levels decrease. This can lead to a lot of problems including infertility, weight gain, and sexual dysfunction.
Men who are between the ages of 20 and 40 should have at least a testosterone level of 260 to 920 ng/dl or nanograms per deciliters. Anywhere lower than that can be a sign that the body is not producing enough of the male hormones.
Some factors that contribute to the decrease can include injuries of testicles, obesity, sleep deprivation, cancer, smoking, and excessive use of illegal substances. Here are some of the things that you can do to reverse or slow the process of decreasing androgen hormones.
What You Can Do to Boost Testosterone Levels
- Take Vitamins Supplements
There are a lot of vitamins and minerals that can increase hormone levels. Vitamin A, B, C, and E are some of these vitamins. Zinc is known to boost the energy of male athletes although more research is needed. There are sites such as https://www.dietfitnessking.com/the-5-best-testosterone-boosters/ where you can get more information about testosterone boosters. You will know about the nutrients and supplements that your body needs to take to increase its hormone production.
Vitamin D is also helpful in increasing the androgen levels in the body. You can get this naturally by spending an hour in direct sunlight. Make sure that you don’t take too much heat and you only get sunlight at the early part of the day. If you don’t have enough time getting sunlight, you can ask your doctor for vitamin D supplements that can be included in your diet.
- Have a Healthy Diet
Start eating fatty fishes, ginger, and vegetables. Ginger improves men’s fertility and health of the sperm. It is also an antioxidant that helps fight free radicals in the body. Zinc is important in sperm production and it is abundant in shellfishes, oysters, poultry, and beans. Another healthy food that men can include in their diet is pomegranate. The juice can increase blood pressure which improves erection and production of saliva in men’s body. A balanced diet of proteins, fats, and carbohydrates balance the hormones in the body and is essential for androgen production.
Minimize eating packaged food. Those canned, frozen, and processed meat increase obesity and heightens blood pressure. Avoid heart diseases by preparing your own meals and eating food that is close to its natural state. Eat a lot of seeds, nuts, green leafy vegetables, and fresh fruits. Also store your pantry with walnut oil, hemp, flaxseed, and eggs. Lots of water is essential as well in increasing your androgen levels so drink at least 8 glasses of water every day.
- Lose Weight
Men who weigh more have lower testosterone levels. Getting enough exercise is key to androgen production. Obese people have decreased blood flow and they are exposed to a lot of health risks. It is important for them to stay active in engage in physical activities to increase their hormone production. You may want to get a pedometer and make sure that you do at least 10,000 steps a day as part of your exercise routine.
A morning of lifting weights, running, jogging, or using resistance bands can strengthen the muscles and increase testosterone levels. Weight lifting workouts should be done 3 to 4 times a week. Doing cardio for at least an hour every day can also be beneficial to the body. Do sprints or use cardiovascular machines for training. Treadmills, elliptical, bikes, and stair machines are great ways to exercise and improve your circulatory system.
- Reduce Stress
Stress is one of the main factors that reduce testosterone in males. Stress is also dangerous to the body and it can lead to a lot of health issues. An increased level of the hormone cortisol may contribute to aggression, rumination, and emotional inhibition for many males. Learn more about cortisol here: https://en.wikipedia.org/wiki/Cortisol. Relaxing, sleeping, taking a break, and eating a balanced diet reduce stress and improve overall health. You can start meditation, yoga, deep breathing, and other calming routines.
- Sleep at Least 8 Hours a Day
Not sleeping enough or having insomnia can affect the body’s hormones and chemical production. At least 8 hours of sleep is recommended. The ideal time of sleep can be different from one person to another. To those who make an effort to get a good night’s rest of 8 hours, the androgen levels rise up to 15% on average. High-quality sleep is not only beneficial to the levels of testosterone in the body, but it is also great for long-term health.
When to Seek your Doctor’s Help
After you have done all of the above and your testosterone levels remain low, you might want to get a diagnosis from a doctor. Talk about your lifestyle, diet, and supplements so that your doctor can pinpoint where the problem is. Some symptoms of low testosterone levels include:
- Low Sex Drive
- Extreme Agitation
- Not Enough Muscle Strength
Generally, adults who have low testosterone levels can find ways to increase the hormone in their bodies. But when you are still in your adolescent period, or if you are still undiagnosed, do not attempt to increase your androgen levels intentionally. Adolescents may have fluctuations and the best way to go is to let the hormones adjust naturally. There are herbal supplements that are safe to take but it is best to check first with your physician to be on the safe side.