Testosterone is a hormone produced in the body and it is essential for both sexes. Testosterone deficiency is a common issue in men and it is related to various aspects like muscle mass, energy levels, and libido. When a person suffers from testosterone deficiency, they will undergo a decrease in the abovementioned aspects.
Moreover, other health problems like irritability, cognitive issues, depression, insomnia, and lack of confidence can occur. If your testosterone levels are low, take a look at these natural methods for raising them and increasing your libido, lose weight, and treat all other related symptoms.
If you want to better your overall health and do your regular physical exercises, proper rest and enough sleep is very important. Hence, you need 7 hours of sleep every night. According to a story published in the Journal of American Medical Association, lack of sleep can lower the testosterone levels by 10 to 15 %.
- Balanced blood sugar levels
Consumption of foods rich in sugar often leads to increased blood sugar levels. Namely, according to research, high blood sugar levels limit the release of testosterone by 25%. Consequently, it is very important to lower the intake of sugar and flour.
- Coping with stress
Stress is a common reason for low testosterone levels. Other reasons can be depression, anxiety, and hostility. Therefore, solve your problems arising from stress so that you can increase your testosterone levels.
- Muscle mass
Focus on getting more muscle mass by doing strenous workout since it will help you regulate your metabolism and thus, support the production of testosterone in the body. Regular exercise is crucial for the prevention of loss of muscle mass which usually occurs as a result of aging.
Exercise couple of times per week and make sure you do enough squats, pushups, chin-ups, bench presses, and deadlifts.
If your diet is consisted of processed and unhealthy foods, your body is deprived of important nutrients. Therefore, you should consume these nutrients naturally through foods which contain them or through supplements.
Vitamin D is crucial for the synthesis of testosterone, a healthy development of quality semen, and sperm count. You can get vitamin D from the sun, foods which contain it, and supplements as well.
Zinc is the main ingredient of sperm and it is very important for the production of testosterone. Nonetheless, zinc production lowers with age. Include foods like milk, beans, kefir, raw cheese, sunflower seeds, yogurt, pumpkin seeds, etc. in your diet and never take more than the daily recommended dosage.
Healthy fats like saturated fats from animal sources and coconut oil and avocados, raw nuts, eggs, and olive oil are highly recommended for people with low testosterone levels.
Never raise your testosterone levels on your own, without previous consultation with your physician. Hormonal imbalance can develop as a result of some medical conditions. Treating the problem timely will prevent additional complications.