Testosterone is a sex hormone found in humans and other animals. This hormone is essential for sexual development and reproduction.
Low testosterone levels lead to reduced libido, erectile dysfunction, losing muscle mass and bone density.
Men face a natural decline in testosterone levels from age 30. Besides the natural decline studies show that chronic liver or kidney disease, type 2 diabetes, or even genetics are factors that may affect testosterone levels in men.
Low testosterone in women can lead to reduced sexual desire, lower muscle mass, increase body fat, and a fuzzy memory.
Fortunately, you can increase testosterone levels with the lifestyle and nutrition changes below:
Reduce your stress levels
Anyone can develop low testosterone, it’s more likely when under a lot of stress or overweight.While it’s easy to get caught up from stress at work; Urologist advise men to manage their stress levels.
Stress causes a surge in cortisol (a stress hormone), this inhibits the body’s production of testosterone.Increased stress can cause low libido and even infertility due to those low testosterone levels.
Cardio workouts and meditating are effective ways of reducing stress.
Regulate Sugar consumption
Researchers from the Massachusetts General Hospital in Boston recently published a study indicating a significant decrease in testosterone level with excessive sugar intake.
Eating sugary food is alright every now and then, however if you need to boost your testosterone levels, you should consider reducing your sugar consumption.
Eat low glycemic foods, let your diet include fruits, nuts, non-gluten grains, low fat animal protein and fresh vegetables.
Exercise and lose weight
Studies indicate a strong link between obesity and low testosterone. This usually causes a loss of muscle mass and development of gynecomastia (man boobs).
Exercising and a healthy dieting plan are way of boosting testosterone. Strength training exercises like weight lifting are very good for testosterone production in the body.
A Balanced Diet regimen enriched with certain nutrients
You can stave off testosterone imbalance by maintaining a balanced diet. Eat protein rich foods like fish, meat, cheese, eggs and beans.
These foods are rich in nutrients like omega 3 fatty acids, Zinc and folic acid. Zinc supplements have been shown to increase sperm quality by up to 50%.
Get High quality sleep
High quality sleep is an important lifestyle of people with balanced hormones. Testosterone levels suffered a 10-15% drop in men who don’t get enough sleep, according to health study.
Sleep deprivation leads to a build-up of cortisol level, this reduces testosterone levels and fertility in men.
Ensure you consult your doctor about supplement use, calorie restriction and intensive work regimens.
For more advice and help, feel free to consult a doctor via The Reliance Care App.