Testosterone is the hormone that gives men their masculine traits and features. If it were not for testosterone, men would not be men. It is the hormone that governs and controls a wide range of vital body functions in men and sex drive or sexual function is just one of such functions.
Increased testosterone production during puberty is responsible for changes in your body that transform you from a boy to a man. Growth of beard and torso hair, increase in the size of penis, increased muscle mass and strength are all attributed to this hormone.
However, the production of testosterone begins falling out with age. It is believed that men begin losing testosterone at about 1% year. Though this is a gradual decline and there are no immediate effects, it sums up to a loss of 10% or even more over a decade. As such, generally men begin feeling the effects of low testosterone by the time they reach 40.
Some of the effects of Low Testosterone Levels include:
- drop in sex drive or libido
- erectile dysfunction
- weight gain with a marked increase in body fat
- loss of lean muscle
- depression and mood swings etc.,
Apart from the above, there is a sharp decline in energy levels as well and most men experience constant fatigue. Another fall out of low testosterone levels is irritable behavior. Most men tend to get highly irritated without rhyme or reason when their testosterone levels drop.
As such, there is hardly anything in your body that remains untouched due to a decline in testosterone.
Though hormone replacement therapy can restore levels, there are some natural ways to boost the production of testosterone.
Here are some natural ways to Raise your Testosterone Levels:
“You are what you eat.”
This age old idiom cannot be further form the truth. The process to raise your testosterone levels begins with changes in your diet.
- Having right kind of foods can help increase your testosterone production. For example, proteins in eggs and whey can give a boost to your body’s own production of testosterone.
- Not only this, vegetables and fruits can also push your testosterone levels up. This is because they help cut down fat. Increased fat deposits lead to higher levels of estrogen which affect testosterone production negatively. By cutting down fat, vegetables and fruits lower estrogen levels which results in increased testosterone levels.
- Meat is a great source of zinc which helps in the production of testosterone. You must make it a point to include animal protein in your diet.
- Nuts and beans are also essential for testosterone production. This is because they are rich in essential fatty acids which your body requires for the production of all anabolic steroid hormones like testosterone.
However, it is not just the right foods that can do the job entirely. You need to be physically active as well. Lack of physical activity can lead to low testosterone levels.
When it comes to exercise, it is weight bearing exercises that are highly effective in increasing testosterone production. A stroll in the park is not enough to boost your sex hormone.
Moreover, it is advisable to limit your workout to 45-60 minutes a session. This is because after an hour of strenuous workout your body begins producing hormone Cortisol which affects testosterone production adversely.
Reduce Alcohol Consumption
Alcohol is a suppressant and affects testosterone production negatively. This is because when you consume alcohol, your system gets busy processing alcohol to get it out of your system and the process to produce testosterone is affected adversely.
Sleep at least 8 hours a Day
Sleep deprivation not only affects your hormonal cycle but also builds stress. This has a negative impact on testosterone production. Adequate sleep is a natural testosterone booster and can help elevate the production of this male hormone.
Stress is one of the major psychological factor that affects testosterone production in men. You can reduce stress with the help of relaxation techniques such as Yoga, meditation etc.,
Exercise is also a great stress reliever.
Natural or Herbal Supplements
Natural or herbal supplements are a big help in raising your testosterone levels. There are certain herbs that have used since ages to enhance testosterone and libido in men. Some of such herbs include Tribulus Terrestris, Long Jack etc., These herbs are mixed in the right proportion with some other herbs like ginseng, ginkgo, muira pauma, saw palmetto etc., to not only increase testosterone production but also to boost blood circulation and reduce stress.
Such herbal supplements have become immensely popular with more and more men opting for them to help them improve their overall as well as sexual health.
There are some high quality supplements that can are backed with clinical approvals and can be bought without a prescription. More importantly, such supplements are absolutely safe and free of side effects.
Find out more on the most popular Natural Testosterone Supplements that are all natural, clinically approved and have helped thousands of men overcome testosterone deficiency without any side effects.
Chad Howse is a leading health expert. Find our more on How to Raise Testosterone Naturally with simple diet and lifestyle changes.