Why boost testosterone levels?
Testosterone hormone is very important hormone for the body’s health and well-being. It is responsible to develop secondary male sex characters and many other important functions and thus its low level can effect these functions. So, its very important to understand the low levels of testosterone and boost testosteronal levels to meet body’s needs. Testosterone usually affects the bone density, muscle mass ,mood, libido, erections and fertility in our body. The body level of this hormone usually decline with the progress in age. The low testosterone level symptoms usually include low sex drive, reduced muscle mass, erectile dysfunction, mood swings and fatigue.
However, you can stop this decreasing of testosterone levels with age and boost your levels to the required amount in the body. You can use natural ways to raise testosterone levels which we will discuss further in this article and improve the quality of your life.
Ways to Boost Testosterone levels:
There are many ways to elevate testosterone levels naturally. Some of the scientifically approved ways to Increase Testosterone levels are
Exercise and lift weights:
Regular exercise is one of the most effective ways to elevate testosterone levels naturally. As we already know, exercise is also very important for the physical and mental health of our body. It can also affect the hormonal levels of the body as it helps in losing weight which is ultimately beneficial for the hormone levels in the body.
According to a recent study done by the University of Chicago, it is estimated that the hormone levels can drop upto 15% in the men which donot have sleep properly. However, normal aging reduces only 1-2% of this hormone. Thus, it shows how important is the sleep in order to maintain the steroidal hormone levels. A normal person should have a sleep of 7-8 hours and if you have troubles sleeping, here are some tips you can follow to have a good sleep:
- Avoid stimulants during evening including tea, coffee , nicotine and alcohol
- Make your environment sleep friendly i-e dark, cool and quiet
- Make a sleep schedule and try your best to follow it
- Avoid using phones, laptops or other electronics before going to bed.
- Try to consult doctor if you have other sleep disorders such as Sleep apnea talk to you doctors about possible treatments
Stress can also have a very negative impact on the hormone levels and overall health of a person. The body of a person who is under stress releases a hormone known as cortisol. This hormone reduces the level of testosterone in the body . Stress can also lead to variety of diseases such as anxiety, depression, insomnia etc.
By following these instructions given you can reduce stress in an effective way :
- By using different relaxation techniques such as deep breathing, yoga.
- Engage in hobbies that makes you happy and fulfilled.
- Express your emotions by talking and writing.
- Seek professional help.
Take vitamin D:
Vitamin D is a fat soluble vitamin that has the ability to act as a steroid hormone in the body. The functions of Vitamin D in the body are regulating the metabolism of calcium and phosphorus metabolism., support bone health and improving immune system. It is also associated with the level of testosterone such that low Vit d level causes low level of testosterone in the body and vice versa. Taking Vit d can improve testosterone level and enhance sperm quality.
Most of the people get Vit D from sunlight but it cannot be available everywhere around the world as some parts of the world dont even get sunlight. The other factor affecting vit D intake from sun is wearing of the sunscreen that protects from sunlight or clothes that cover the skin thus affecting the Vit D intake from sun. Read this article for more details on effects of vit D on this hormone Effect of vitamin D supplementation on testosterone levels
Avoid Estrogen like chemicals:
Estrogen is also a ganadotrophic hormone which is present in females . It can affect testosterone level both in men and women. There certain chemicals in plastics, pesticides and different cosmetic products which can act as estrogen . Thus when body comes into contact with such chemicals, they disrupts the hormonal balance of the body. The
chemicals which have the ability to act as estrogens are endocrine disruptors or xenoestrogens. They can impair sexual function as they lower the testosterone levels in the body.
Tips to avoid using such chemicals are:
- Use organic foods
- Wash fruits and vegetables before using them
- Avoid heating food in plastic containers
- Avoid using plastic bottles that contains bisphenol A
Avoid using Alcohol:
Alcohol is a substance which is very dangerous for the body. It can damage liver and also reduces the testosterone levels in the body . It reduces the testosterone levels in a variety of ways such as :
- It increase production of estrogen and decrease production of testosterone.
- Damage the liver which is responsible for metabolism of hormones.
- Impair sexual performance.
- Cause dehydration.
So, in order to prevent these, avoid consuming alcohol .
1.How can I naturally boost testosterone levels?
You can improve testosterone level naturally by exercising regularly, reducing stress, regulating sleep schedule and avoiding alcohol.
2.Can medication affect testosterone levels in the body?
Some medicines can also affect the levels of testosterone hormone in the body. These includes anti-depressants,some steroids and opioids medicines.
3.What are the symptoms of low testosterone levels?
The symptoms that are associated with low testosterone levels iin the body ncludes reduced muscle mass, low sex drive, erectile dysfunction, mood swings and fatigue.
4.What are the effects of high testosterone in women?
The effects of high testosteronal level in femlale are excessive body hair, thin hair, decreased breast size and male like voice.
Hi, I’m Affan lateef , a pharmacist by profession. I have a degree in pharmacy and over 5 years of experience helping people achieve their health goals. I write about various topics like health, artificial intelligence in health, mental health, diet and weight loss. Follow me here on these platforms given below.