Consider you are a man in your 20s. You are at the prime of your life and your youth is oozing out of you in ways more than one. You feel like a powerhouse of energy, you have completed your education and are at the threshold of your career. Your sexual arousals are on point and all of this to go with your jovial personality undoubtedly crowns you as a crowd-pleaser. Come 30, and gradually you start noticing certain changes inside and outside your body. You are stressed, your mental health is dwindling and you become a reclusive loner. Chances are your testosterone levels have been steadily dropping and you have not been aware of it! Read on to know more about this important male hormone and how one can double testosterone levels through natural means.
What Is Testosterone
Testosterone is the male hormone responsible for giving men their masculine characteristics and features. Produced primarily in the testes, this hormone count surges in males when they hit puberty by which time most of their masculine traits start to show. Their deep-rooted voice, increase in bodily hair, muscle mass, bone strength, masculine structure all are attributed to the level of healthy testosterone available in their bodies. Apart from the external traits, other key aspects that testosterone regulates in a man’s body internally are:
- Sperm production
- Libido
- Bodily fat distribution
- Red blood cell production
After the age of 30, it is normal for testosterone levels in men to steadily drop and if it falls in the acceptable range then there is nothing to worry about. Doctors give a concerned adult a nod of assurance if their testosterone result comes back as 300 ng/dL which is considered a healthy reading. Anyone whose testosterone reading is below this level is advised to conduct further tests depending on the types of symptoms. Low testosterone is also referred to as low T levels.
Women also have testosterone hormone present in their bodies produced by their ovaries but in minimal amounts. The healthy range of testosterone in women ranges from 8 to 60 ng/dL over the age of 19 years and then steadily declines with age. In women testosterone boost libido, the strength of bones and muscles to some extent but not as significantly as it does for men.
Causes For T Levels To Fall
Apart from age, certain factors may lead to a reduction in testosterone levels in the body. They are:
- Injury to the testicles from external sources
- Continued stress and related distress
- Certain medications taken for other health issues
- Diseases like pituitary tumors
- Certain genetic illnesses
- Chronic illnesses like diabetes, AIDS, diseases of the kidney and liver, etc.
- Weight gain
Signs And Symptoms Of Testosterone Declination
Some common signs of low T levels in men are as follows:
- Erectile dysfunction
- Reduced or no interest in sex or sexual activities
- Increased mood swings coupled with irritability, low self-esteem, feeling of being depressed
- Reduction in sperm count leading to infertility
- A tendency for the breast to swell
- Feel less energetic and tired more often
- Steadily lose body hair
- Adversely affects concentration
- Leads to a steady increase in weight
- Weakening of bones and may cause osteoporosis
- Shrinkage of testicles
Low T levels in women often crop up as:
- Reduced interest in sex
- Mood swings
- Tiredness
- A general feeling of weakness
Natural Ways To Boost Testosterone Levels
Whenever one seeks a solution for a health issue it is always good to explore natural means as they not only guarantee results if followed to the tee but also produce the least side effects. Let us take a look at some natural means to boost testosterone levels in the body:
- Keep stress at bay – too much of anything can wreak havoc inside of our bodies especially if it’s a negative emotion, stress being one such. Stress disrupts T levels to really low levels. Learn to calm oneself down either through deep breathing exercising, yoga, meditation, etc, and make peace with reality. Don’t set unrealistic bars to succeed in life and live life one day at a time.
- Prioritize sleep – a peaceful, nightlong sleep is not a luxury that one needs to enjoy occasionally but an absolute necessity that one needs to pamper one’s body and mind with daily, to keep off many health-related woes. Adopt a fixed sleep routine, fix yourself a relaxing warm bath, pamper yourself with comfy beddings and make sure the room is either dimly lit or dark, whichever helps you sleep best. A good night’s sleep is the easiest testosterone booster one can gift oneself with, minus hassles attached to it.
- Diet – we all know that the food we consume plays a very important role in our overall health to the extent it could even impact our longevity. Even our hormones see a surge and fall depending on what our bodies are fed with. For boosting T levels, consuming a highly nutritious diet preferably one that does not trigger inflammation is a must. Processed food, refined sugar, oily fried, aerated drinks, unhealthy snacks, and crackers, etc all fall in the category of food that needs to be completely avoided. Instead, ensure to add up on food rich in clean proteins, good fats, antioxidants, organic produce, etc that not only gives your body the nutrition it needs but also cuts down on toxins.
- Exercise – Regular exercise is a must to keep all health-related woes at bay. For boosting T levels, high-intensity exercising is recommended focusing more on resistance training as muscle-tissue stimulation enhances testosterone production. Bench-press, squats, weight-lifting, pull-ups, etc are some workouts that need to be made a part of your routine.
- Bask under the sun – vitamin D3 is associated with T levels and no better way to take in your required dose of daily vitamin D than to spend some quality time under the sun. vitamin D not only helps boost T levels but does a world of good to your bones, muscles, immune system, and your overall well-being. During winters, vitamin D supplements can also be taken to counter the deficiency.
- Magnesium and Zinc Intake – both these minerals are vital to optimize T levels. Consume eggs, organic meat, and dairy products, pumpkin seeds, legumes, etc to supply your body with these important minerals. Intaking supplements, Epsom salt baths, etc are other ways to provide the body with the aforementioned minerals.
- Take care of your gut – a healthy gut translates to reduced stress and a boost in the production of t levels. For the same, it needs a generous supply of ginger, aloe vera, turmeric, marshmallow root, chamomile, yogurt, kimchi, and the likes. Probiotics consumed daily are a plus in this regard.
- Chill in the tub – yes, that’s right! Simply get into the tub, turn the water to warm initially, let it run down your body for a while, and then turn it to cold when you’re almost done. Not only does this help boost T levels but it also enhances brain function, metabolism as well as detoxifies the body. Remember, the cooler the water, the better it serves the purpose.
- Intermittent Fasting – this method of fasting where you eat and then not eat at regular intervals has various health benefits. Among many, it also boosts testosterone production as it utilizes ketones for energy production, that curbs inflammation. It also promotes cellular healing as well as the regeneration of brain cells.
Conclusion
Unhealthy lifestyle choices have given rise to many a health woe not sparing our hormones as well. More people you come across nowadays are sad, stressed, depressed, and moody, with hardly any energy left in them to merry-make or socialize. Most of these issues could be associated with reduced T levels. If fine-tuning our lives through natural means as mentioned above can bring the much-needed change in our personalities and lives, then why not give them a go!
