When it comes to hormones, testosterone is considered the king hormone. In men, testosterone is mainly produced in the testicles. In women, testosterone is produced in the ovaries, although in very small amounts. The body’s production of testosterone begins to increase significantly in late adolescence and begins to decline after the age of 30. Testosterone is the primary sex hormone, and it has a huge impact on your muscle and bone density, body fat levels, mood, and mood. blood cell production.
Low testosterone levels can cause a variety of symptoms, including weight gain, low sex drive, low energy, depression and low self-esteem. While testosterone levels naturally decline with aging, there are several ways you can increase your testosterone levels to maintain optimal levels of this important hormone.
Signs and symptoms of low testosterone:
(among men)
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Decreased interest in sex (low libido)
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unable to maintain or get an erection
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unable to build muscle
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Depression
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lethargy, weakness, and overall low energy levels
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inability to concentrate
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low motivation
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unexpected weight gain
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hair loss
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loss of strength during exercise
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Symptoms of gynecomastia, an abnormal increase in the size of breast tissue
(in women)
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Tiredness
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Depression
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decrease in muscle and bone mass
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difficulty concentrating
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weight gain
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painful intercourse
If you are experiencing at least 3 of the above symptoms consistently, meaning they are present daily, and you have been experiencing them for more than a few weeks, consider going for a testosterone level blood test. See your doctor for the same, then take the following steps…
How to Increase Your Natural Testosterone Levels:
- reduce your stress level
In today’s fast-paced, hurried society, reducing your stress levels is easier said than done. We worry about our jobs and kids and stress about money and relationships. Research has shown that being stressed over a long period of time increases your cortisol levels. Cortisol is a stress hormone that your body releases in small amounts during the day in response to various stimuli. However, chronically elevated cortisol levels can rapidly reduce your testosterone levels.
- get plenty of sunlight (vitamin D)
Vitamin D is known as the sunshine vitamin. Along with having several health benefits including helping with weight loss, it can also act as a natural testosterone booster, according to a study conducted by German researchers. Ideally, you’ll want to get at least 20 minutes of sun exposure per day to optimize your body’s vitamin D levels.
If you live in the far north in a climate that doesn’t get regular direct sunlight and daily sun exposure isn’t realistic for you, I highly recommend that you supplement with a quality vitamin D product.
- supplement with fenugreek
Fenugreek is a plant used in alternative and Chinese medicine to treat a variety of health conditions. Fenugreek is a plant that grows in the wild with pods that contain tiny brownish-golden fenugreek seeds. It is commonly used as a spice and is sometimes found in personal care products such as shampoos and soaps.
Fenugreek is a good source of several important nutrients, but its beneficial effects are primarily used for testosterone and libido-enhancing purposes. In one study, researchers provided 500 milligrams of fenugreek per day to 30 college-age men. The men combined fenugreek with an 8-week weight-lifting program and performed four training sessions per week, with half receiving the supplement.
When researchers compared the fenugreek-supplemented group to the non-supplemented group, they found a slight drop in testosterone in the non-supplemented group and an increase in testosterone in the fenugreek group. The fenugreek-supplemented group also experienced a 2% reduction in body fat.
- Don’t Avoid Meat, Eggs, and Butter
Meat, especially red meat, if it’s one of the leaner varieties like sirloin, top round or London broil, is an excellent testosterone booster. This is because red meat is rich in cholesterol, and cholesterol is a direct precursor to testosterone in your body. As is the case with any other food, it is important to choose only the highest quality meat that you can find at the grocery store, this means that grass feeding is a must and organic if possible.
Regular or conventional beef does not have the same health benefits as grass-fed beef because of the difference in feed between feed lot cows and pastured or grass-fed cows. Like lean red meat, eggs are an excellent source of saturated fat and cholesterol that help increase your natural testosterone levels.
Source by Adi Crnalic
