Testosterone pertains to a sex hormone that plays an essential role in developing male reproductive tissues and organs, like the prostate and the testes. Also, this hormone helps promote increased bone and muscle mass, as well as body hair growth.
But what happens when you have low levels of testosterone? And how can you resolve this problem?
This article will help you gain a deeper understanding of the best ways to boost your testosterone levels with 5 tips for boosting your testosterone.
Signs And Symptoms Of Low Testosterone Levels
Low testosterone levels involve less than 300 nanograms of testosterone per deciliter of blood, as defined by the American Urology Association. Two in every 100 men suffer from low blood testosterone levels.
Beware of the signs and symptoms of low testosterone levels requiring a boost:
- Erection Problems: mood changes, low sex drive, and fatigue are manifestations of low testosterone, including difficulty maintaining or getting erections. Testosterone stimulates the production of nitric oxide in the penile tissues, and low testosterone levels may result in erectile dysfunction. That is why you need supplements like NTEST 600 or a natural testosterone booster with 600 milligrams of Testofen.
- Hair Loss: one manifestation of low testosterone levels is hair loss. So, it’s not surprising that testosterone implants support hair regrowth.
- Reduced Bone Mass: being susceptible to fractures can be caused by low levels of testosterone in the body because bone tissue is reduced.
- Reduced Testicle Size: cold temperatures may cause testicles to shrink. However, if you notice your testicles reduced in size and it is not associated with cold weather and you notice a softer scrotum than usual, you likely have low testosterone levels. This may also reduce the production of semen.
- Other Signs and Symptoms: difficulty sleeping, reduced muscle mass, increased body fat, hot flushes, decreased energy levels, and mood swings are other common signs and symptoms of low blood testosterone levels.
Tips To Boost Your Testosterone Levels
1. Weight Management
A research study has shown that obese men have 50% less testosterone compared to those who are not overweight. It pays off to lose weight if you notice you weigh heavier than your ideal body weight.
Staying more active is a great way to shed off some pounds. Proper nutrition or modification to include healthier foods in your diet, exercise, and active lifestyle help boost your testosterone levels.
2. Get Enough Rest and Sleep
Normal aging causes a drop in blood testosterone levels by 1–2%. However, not getting enough rest and sleep can significantly lower serum testosterone. A study has shown that men without adequate sleep can have reduced testosterone levels. About one week of restricted sleep caused testosterone levels to drop with 15%.
Check out these tips to help you get enough sleep:
- Aim for at least eight hours of sleep every night to help maintain good testosterone levels.
- Eliminate the use of digital devices and gadgets one hour before sleep time.
- Reduce sources of light inside the bedroom to ready your mind for sleep.
- Listen to relaxing music if it helps you fall asleep.
- If possible, fix a major problem or perform a major task before sleep time to avoid stress from an unfinished job.
3. Avoid Substance Abuse
Did you know that alcohol and drugs can lower your testosterone levels? The National Institute of Alcohol Abuse and Alcoholism explains that alcohol use affects the hormones and glands producing them, including those involved in the reproductive health of men. Hormonal reactions occur because of the interaction of alcohol with the chemicals and hormones responsible for testosterone production, eventually causing testicular cell damage.
4. Testosterone Booster Supplementation
Testosterone supplements contain key ingredients to help boost the production of testosterone. However, not all supplements are the same.
In an ISAtest review, the active ingredients of one sample testosterone booster have been outlined. Although some supplements boost testosterone levels, they don’t really provide the right boost for optimal testosterone production.
Here are the ingredients you should look for in a good testosterone booster supplement:
- Magnesium: a good testosterone booster supplement includes magnesium and is best taken with regular exercise to elevate testosterone levels. It’s an important mineral that promotes endurance, allowing you to recover from intense workouts more efficiently. Also, it helps improve lean mass and better sleep quality.
- Boron: this mineral, if dosed properly, helps reduce estrogen and improves testosterone levels.
- Zinc: the luteinizing hormone produced in the anterior pituitary gland in the brain uses zinc to help increase testosterone levels as it controls gonads, or testicular function.
- Ashwagandha: this anti-stress herb can help boost blood testosterone levels by lowering the stress hormone, cortisol. High cortisol levels tend to lower testosterone levels, and ashwagandha combats it.
- Other Key Ingredients to Look For: it pays off to have natural ingredients such as fenugreek (increases serum testosterone and improves sexual function), vitamin B6, vitamin D3 (boosts the concentration of testosterone), and D-Aspartic Acid (improves athletic performance) in your testosterone boosting supplement.
5. Stress Management
Stress is a major reason why people get sick. It lowers the immune system and hormonal production and functioning, including testosterone levels. Stress elevates the levels of cortisol in the blood, negatively impacting your metabolism, immune responses, and testosterone levels.
Stressful events should be managed well to avoid them significantly affecting the body and mind. Check out these tips to help you manage stress:
- Manage your time wisely to avoid overtime at work, even if you are working from home.
- Treat yourself to a relaxing body massage, sauna, or anything relaxing to you.
- Exercise and be active during the day.
- Talk to a trusted mental health professional (psychologist or psychiatrist) if you deem it necessary, especially if your stress is accompanied by sleeplessness for at least two weeks, you’re feeling too tired, don’t have the drive to perform normal routines, and you’re experiencing intense loneliness (indicative of major depression).
Takeaways
Boost your testosterone levels by eating nutritious food, getting enough sleep, exercising, and using trustworthy testosterone boosting supplements.
Following all the tips for boosting your testosterone as mentioned above, you will be able to maintain healthy hormone production as well as keeping your body in generally superior health.
Tags: male health, testosterone, testosterone booster, testosterone supplementation
Lack of sleep can adversely affect the levels of hormones and chemicals that the body needs to function correctly, including testosterone. One study from the University of Chicago found that testosterone levels can drop in men who do not get enough sleep. Ten healthy men aged around 24 years old spent 1 week sleeping for 8 hours per night at home, they then spent the next 11 nights in a lab. They slept for 10 hours per night for 3 nights, followed by 8 nights of restricted sleep, when they slept for only 5 hours. Doctors checked their blood every 15 to 30 minutes during the last night that they slept 10 hours, as well as on the sleep-restricted session. The researchers found that after only 1 week of restricted sleep, daytime testosterone levels dropped by up to 15 percent. By contrast, normal aging sees testosterone decreases of just 1 to 2 percent per year. Making sleep a priority may help maintain testosterone levels. People should aim to sleep at least 7 to 8 hours each night. Anyone having problems getting good quality sleep on a regular basis should talk to their doctor.