Testosterone plays an important role in men’s health. Testosterone is the sex hormone that is produced in the ovaries (in females) and testicles (in men). Yes, you read this right! Females do have testosterone hormones but in a small amount. However, this hormone is known as the main male sex hormone because testosterone is a vital driver for various physical changes in men. Physical changes include increased muscle mass, a deeper voice, and hair growth. Low testosterone level may impact the overall health and well-being of a person. There are many health problems that can be caused due to low testosterone levels like fragile bones, infertility, fewer erections, less sex drive, fat gain, less muscle mass, and heart problems.
Did you know? Almost half of the men’s population in India who are over the age of 30 have low testosterone levels. However, some young adults are also in trouble with the symptoms of low testosterone. Especially those young adults who are obese or have certain health conditions such as sleep apnea and diabetes. So to improve your testosterone level, it is important to bring healthy changes in your diet and lifestyle.
Following are some best effective ways to boost your testosterone levels:
1. Lift weights and exercise:
Many studies found that resistance training like weight lifting is the best way to boost testosterone levels in men, both in short and long term. Even after boosting your T (testosterone) level, HIIT (high intensity workout training) can be a good way to maintain testosterone level in the long term as you start aging. So, now it’s time to power up your exercise routine with HIIT and resistance training. However, don’t overdo it as this may cause more fatigue, if you have inadequate energy and a poor nutrition diet.
2. Improve your diet:
If you want to improve your testosterone level and overall health, then eating a well-balanced diet is essential for both. Without getting proper nutrition, you can’t even do one simple task properly. Eating healthy and balanced food not only helps in boosting testosterone level but also promotes weight loss, maintains a healthy weight, and reduces the chance of blood sugar spikes. Men who have excessive abdominal fat are more prone to have low testosterone levels.
Consuming a healthy diet that includes plenty of colorful vegetables, fruits, whole grains, chicken and fish helps in maintaining testosterone levels. Try to avoid refined and simple carbohydrates that are found in chips and other junk foods to improve your t-levels. Eat healthy by making a balance between complex carbs, healthy fats, and protein. Don’t forget to include zinc and magnesium-rich foods for better health and high T-level. This includes leafy green vegetables, legumes, sweet potatoes, seeds, nuts, figs, and dark chocolate.
3. Get enough sleep:
Getting an adequate amount of sleep for at least 8-9 hours is essential for maintaining good health as well as t-levels. In fact, according to many doctors, most of the time testosterone release happens while sleeping. This directly means sleep has a direct effect on testosterone levels. Even, in a recent study, it is found that people who get less than 8 hours of sleep are likely to reduce their testosterone level by 15% next day. So, it is the best time to prioritize your sleep schedule and aim to sleep early to get at least 7-8 hours of sleep every night. If you have any problem while getting good sleep on a regular basis, then you can take herbal sleep inducer supplements for better sleep.
4. Reduce stress:
Long term stress can elevate cortisol levels which can quickly drop down your testosterone level. Chronic stress and high cortisol level also lead to weight gain, more food intake, and storage of fat around the organs. All these things negatively impact testosterone level. Reducing your stress level is the one of the best ways to boost testosterone levels. So, to improve your testosterone level, you should start incorporating some form of self-care and stress management habits like having a healthy diet, good sleep, exercise to lose unnecessary fat and stay anxiety-free and happy. You can take supplements if the above things won’t help you stay calm and stress-free.
5. Take Herbal Supplements:
Taking herbal testosterone booster supplement is the best thing that you can do to boost your t-levels. Even, if you really tried everything but nothing works, herbal testosterone supplements will work best for you. Consuming herbal supplement along with proper exercise and healthy diet can help you to increase your t-levels.
Detonutriton’s Testo-Boost kit contains various herbal ingredients like saffron, piper longum, mucuna pruelens, ashwagandha, anacyclus pyrethrum, etc. These ingredients that are present in this kit enhance physical and mental endurance, provide essential vitamins & minerals to the body. It also helps in stimulate libido and testosterone.
1. What are the warning signs of low testosterone levels in men?
Ans: Warning signs of low testosterone level in men are as follows:
- Loss of body hair
- Loss of muscle mass
- Reduced sex drive
- Erectile Dysfunction
- Upset Behavior and Depression
2. What happens if you have low testosterone and it goes untreated?
Ans: Living with a low testosterone levels in long-term will increase the risk of developing age-related diseases which include osteoporosis, heart disease, and others.
3. How do you know if your testosterone level is low??
Ans: A blood test called a serum testosterone test can determine testosterone level.
4. What are the main causes of low testosterone levels in men??
Ans: Following are the main causes of low testosterone levels:
- Testicular injury or infection
- Chemotherapy or radiation treatments
- Alcohol and drug abuse
- Hormone disorders
- Medications, such as corticosteroids and opiate pain relief
- Genetic conditions (klinefelter syndrome)
5. What kind of foods will boost the level of testosterone?
Ans: Dairy-based products, leafy green vegetables, ginger, extra-virgin olive oil, pomegranates, fatty fish and fish oil, and onions will boost the level of testosterone.
6. Can low testosterone cause early death or shorten life span?
New research shows that men who have too little testosterone for long run are at higher risk of a shorter lifespan. Low testosterone levels are also linked to a higher risk of death, especially in middle-aged and older men.
7. Can low testosterone develop any type of heart-related disease?
Ans: Yes, low levels of testosterone in men increase their risk of developing heart related diseases, type2 diabetes, and metabolic syndrome.
8. What does low testosterone lead to?
Ans: Normally low testosterone levels can affect normal body functions. As low testosterone level may lead to decrease muscle mass, lower sex drive, erectile dysfunction (ED), and mood changes like irritability and depression.