What is Testosterone?
Testosterone is a hormone that is produced by the testicles in males. It helps in the development of sexual characteristics of males. It is responsible for a man’s sex drive and production of sperms and it also helps in building bone mass and muscles.
The normal range of testosterone in a man is between 270 – 1070 ng/dL. An average man usually has 670 ng/dL of testosterone. If your testosterone level is below or above the prescribed range, then you’re suffering from an imbalance.
What causes Testosterone levels to decrease?
The testosterone levels of a man usually decrease as they age but many other factors can also cause these levels to dip. Low testosterone can be caused due to obesity, autoimmune diseases, injury to the testicles, diabetes, liver or kidney disease, testicular cancer, mumps, HIV, metabolic disorders, genetic causes, lung disease and tumor in the pituitary gland. Most often a physician or an expert conducts a testosterone test to determine the testosterone levels of a person. The testosterone level is at its peak at the age of 20 years and as you cross 30, it starts declining gradually.
Symptoms of low testosterone levels
The most obvious and common symptom of low testosterone levels is reduce in sex drive. Other symptoms include trouble getting an orgasm, erectile dysfunction, numbness in the genital area, tiredness, mood swings, low energy levels, reduction in muscle mass, irritable behavior and gain in weight. It can also cause some life threatening diseases such as cardiovascular disease, osteoporosis and diabetes.
How can you boost testosterone levels?
There are many ways to boost your testosterone levels. These include taking medications, undergoing testosterone replacement therapy and lifestyle changes. Before considering medical help, it’s worth taking a shot at the following home remedies for increasing your testosterone levels. These include some lifestyle changes along with foods that can help to increase your testosterone levels.
Home remedies to boost testosterone levels
1. Reduce alcohol intake – The amount of alcohol you consume has a direct impact on your testosterone levels. Research has shown that if a person consumes alcohol on more than three days a week has 7% less testosterone production as compared to men who do not consume as much alcohol. Reduce your intake of alcohol so that your testosterone levels do not dip as much.
2. Sleep for at least 6-8 hours every night – A tired body cannot house enough testosterone. You must get at least 6-8 hours of undisturbed sleep. Very often people turn in to workaholics and work for long hours but they do not give proper rest to their body. A fatigued body means low testosterone levels and decreased sex drive.
3. Avoid packaged and processed foods – Packaged and processed foods contain artificial sugars which make a person gain weight. An obese structure with increased body weight is one of the prime reasons for low testosterone levels. Eat whole foods and foods that are in their natural state. Not only are they healthier; they do not have any excess artificial sugars and thus they will not lead to gain in weight.
4. Reduce sugar – Excess sugar can not only lead to diabetes; it can also lead to low testosterone levels. Avoid any added sugars in your meals and also avoid eating foods that contain artificial sugars. Artificial sugars do not get digested by the body easily and lead to increase in the blood sugar level. This puts you at an increased risk of coronary heart disease.
5. Avoid stress – When a person is stressed, his body’s ability to produce testosterone is decreased considerably. Increased stress increases the production of the hormone cortisol, which poses a threat in the production of testosterone in the body.
Tip – In order to avoid stress, one can try meditation and yoga. Exercise helps to relieve mental tension and lift the mood. Deep breathing also goes a long way in relieving stress. One should set the working hours and limit them to not more than 10 hours a day. One must spend some time with family and friends and enjoy some leisure time.
6. Try indulging in sexual activities in the morning – Low testosterone levels affect your sex drive the most. It is very frustrating when a man is unable to fulfill his partner’s desires. Studies have shown that testosterone levels are highest during the morning.
Tip – The next time you want to indulge in sexual activity, try doing it in the morning time, instead of the night. Another point to be kept in mind is that one should not overdo it. Having sex too frequently can also reduce your testosterone levels.
7. Increase your Zinc intake – Zinc is an important mineral when it comes to boosting your testosterone levels. Zinc helps the body to suppress the actions of the enzyme – aromatase, which converts the testosterone in the body in to estrogen. If the zinc content in the body is low, all the testosterone gets converted in to estrogen and this causes hormonal imbalances.
Tip – Include more of sesame seeds, dried water melon seeds and roasted pumpkin in your diet.
8. Increase Vitamin D – Vitamin D can make your testosterone levels rise in a very short span of time. Deficiency of Vitamin D can cause your libido to decrease and low sex drive. Vitamin D also lifts your mood and keeps anxiety away.
Tip – Consume foods that are rich in Vitamin D. Sit in the sun to get natural Vitamin D. Various Vitamin D supplements are also available in medical stores and one can take them after consulting a physician.
9. Eat Fenugreek – Fenugreek is a natural stimulant for increasing testosterone production. Fenugreek extract contains a compound called glucoside, which helps to stimulate the production of testosterone in the body. Not only does it help to enhance a man’s sexual drive; it also boosts the energy levels in the body.
If you’re experiencing any or all of the symptoms associated with low testosterone levels, just try our home remedies.