In men’s health, the hormone testosterone plays a very vital role. It helps to maintain bone density, muscle mass, and sex drive. Testosterone production is at its highest in a man’s early adulthood and recedes a little bit each year.
A condition called hypogonadism can occur when the body doesn’t produce the right amount of testosterone. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone treatment. Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age.
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There’s no ideal solution for boosting your testosterone, however some natural remedies can help.
Enough intake of zinc
Most men experiencing hypogonadism often have zinc deficiencies. According to studies, zinc plays a vital role in regulating serum testosterone levels in healthy men. Adult males should consume at least 11 mg of zinc each day.
Consuming foods that are rich in this essential nutrient may help. Oysters, poultry, and red meat contain a lot of zinc. Other food sources rich in zinc include:
- whole grains
Lose Excess Weight
Low testosterone levels is likely also to affect overweight, middle-aged men with prediabetes. A study from The Journal of Endocrinology revealed that low testosterone and diabetes are closely linked. Men who maintain a normal weight have a lower risk of developing full-blown diabetes and hypogonadism.
Research published in the European Journal of Endocrinology confirms that losing some weight can help boost your testosterone. The best way to achieve and maintain a healthy weight is through a good diet and regular exercise.
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Reduce your sugar intake
According to the Endocrine Society reports glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose.
Low testosterone levels can affect your sex drive and your mood, however, regular exercise improves mood and stimulates brain chemicals to help you feel happier and more confident. Exercise also boosts energy and endurance. Fitness experts recommend 30 minutes of exercise every day. Total testosterone levels increase after exercising, especially after resistance training.
READ ALSO: How to Boost Your Energy Levels
Good Night’s Sleep
Research published in the Journal of the American Medical Association indicated that lack of sleep can reduce a healthy young man’s testosterone levels. That effect is clear after only one week of reduced sleep. Testosterone levels were mainly low between 2 and 10 p.m. on days you deprive yourself of sleep. Study participants also reported a decreased sense of wellbeing as their blood testosterone levels dropped.
How to know you have low testosterone
Low testosterone levels may affect sex drive, cause erectile dysfunction, fragile bones, and other health issues. Having low testosterone levels may also signal an underlying medical condition. Consult your doctor if you suspect you have low testosterone.
A simple blood test can be conducted to check if your testosterone falls within the normal level.