What is testosterone?
Testosterone is a male reproductive hormone which regulates male sex organs, body metabolism, bone mass in men. It is present in females in trace levels. Men are primarily affected by the fluctuations of Testosterone or T levels. In this competitive age, people do not lead a healthy and balanced life. We all face stressful situations in our life, thus increasing cortisol levels in men. This leads to lower secretion of testosterone levels in them as well. This is another factor which contributes to the lower levels of testosterone in men. In this article, we will go through some of the measures which can help you to boost your testosterone levels.
How to check symptoms of testosterone level fluctuations?
If you are suffering from low testosterone levels, you will face the following symptoms:
- Erectile dysfunction and a decrease in sperm counts
- It results in a decrease in muscle mass, strength, and endurance
- Changes in blood cholesterol levels
- Softening of the bones and osteoporosis
- A decrease in libido
- Emotional instability such as mood changes, depression, irritability, and anxiety
- Memory losses
- Lack of concentration
- Reduction in self-confidence
If you are suffering from these symptoms, you can just visit a doctor and have your blood tested for testosterone levels. He will diagnose the condition according to the test results.
How to boost testosterone levels?
Focus on healthy eating habits
Try to eat your food in their most original form, without any excess sugar and preservatives. You should avoid processed foods to fight against obesity and overweight problems. Obesity and other lifestyle diseases can cause low levels of testosterone. Some vegetables can help build muscle. Include fresh fruits and vegetables in your daily diet to boost testosterone levels. Protein-rich foods like fish and meat and nuts can also help you to increase low T levels.
Try to include Omega-3 fat-rich foods like eggs, algae, fish, and mussels, flaxseed, hemp, and walnut oil. Keep hydrating, it will help to achieve satiety which will prevent you from overeating. Stop binging and only eat when you feel hungry. However, don’t start to follow a strict diet regimen without doctors’ orders. Stop bad habits like smoking, drinking, and drugs to increase the levels of testosterone in your body.
Focus on physical activity and sleep
Start focusing on spending more time in physical activities. Ask your trainer to teach you the proper form and procedure of a strength-training routine. Start with resistance bands and gradually move up to weights. It can increase testosterone levels in the evening. Focus on lifting weights for 2 to 3 times per week. Doing the cardio exercise for at least 30 minutes 5 times per week will produce the same results. Profuse sweating will help you to increase your testosterone levels.
However, you need to focus on your training, you must not overexert yourself. Give your body some time to cope with the strenuous exercise regimen. Focus on drinking sufficient water during your exercise to produce more testosterone levels. Try to have quality sleep for 7-8 hours without any interruption at nights. Bad sleep reduces the level of testosterone in your body by more than 10%.
Try to reduce stress
You must try to reduce your stress levels in your daily lives. Don’t underestimate the importance of creating a balance between your personal and professional life. Try to spend at least 2 hours on recreational activities you enjoy. You can even start performing meditation, deep breathing techniques, yoga etc. You will be able to reduce the stress of your daily life by performing these activities. Try to think positive thoughts, and have a positive outlook towards life.
In conclusion, it can be said that you must lead a healthy lifestyle to increase testosterone levels in your body. Focus on eating healthy foods and cut down bad habits like smoking, and drinking. You must not ignore the importance of physical activities and good quality sleep. Furthermore, you need to have a positive outlook towards your life and avoid stress. These steps will help you to boost the levels of testosterone in your body. However, if you are facing the problems of low testosterone levels, don’t be afraid to visit a doctor.
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