Testosterone is an important male sex hormone also called as androgen hormone. testosterone is mostly associated with males, although females have small amounts with important functions, including:
- Sperm production
- bones and muscle development
- showing a male character with the deepening of the voice, hair growth, and so on
- the production of sperm
The normal level of testosterone should be maintained for good health which is as follows
- Normal testosterone level in males: 300 to 1,000 ng/dL
- Pre-menopausal women: 15 to 70 ng/dL
- Post-menopausal women: 7 to 40 ng/dL
As a person’s age increases its levels decrease. In the young age group, its levels may be low because of various reasons but in adults is a higher level.
Natural Way to Increase Testosterone Levels is the best way to keep them at a good level. Imbalancing the level of testosterone can hamper lots of conditions in our overall health.
In men and women, it will lower the sex drive and mood. In the same way, higher levels of this sex hormone in females can cause PCOS( Polycystic Overy syndrome) causing different health issues.
This article lets us know about the Natural Way to Increase Testosterone Levels for good health for both men and women.
What is the cause of low testosterone levels?
symptomatically you can know the low level of testosterone level in your body. The following signs and symptoms may appear in you
- Decreased Libido,
- Less Sexual Drive
- Increased Tiredness and Weakness.
- Infertility
- Loss of hairs
- Loss of Muscle Mass
- Increase in Breast Size in Males
- Increase in Abdominal Fat
- Decrease In Confidence & depression
In Males below the age of 30, the Testosterone hormones can decrease because of various causes. This can be debilitating and frustrating for them. With increasing age, the levels decrease. However, you need not worry.
The good news is there are excellent natural ways to increase testosterone levels. In this article, I have described ways to increase testosterone levels naturally.
The normal range of Testosterone levels can be between 264 to 916 ng/dl. It peaks around the age of 20 years and then starts to decline.
Causes of Low Testosterone Levels
Before knowing the Natural Way to Increase Testosterone Levels, the cause should be known. The following are the most common causes of lower testosterone levels in your body.
- Injury or Tumors of Testis
- Cirrhosis of the Liver Or Damage to the Liver
- Testis torsion Or Decrease in blood supply to the testis
- Hemochromatosis or Excessive accumulation of Iron in the Body
- Fatty Liver conditions
- increase age
- chemotherapy and medications
- Excess Beer and Alcohol Consumption
- Obesity and Increase in Abdominal Girth
- Diabetes disease
- PCOS in females
How Can You Increase Testosterone Levels Naturally?
Here are the 4 Simple and Easy ways to increase the level of testosterone level in a natural way
1. Eat Protein Foods
A high amount of Fat in food decreases Testosterone levels. More Protein content food is the food to increase testosterone levels in you. Food rich in protein causes an increase in testosterone levels. Eggs, Chicken breast, legumes, and soybeans are rich sources of Protein. Similarly banana is energy-rich and useful in increasing Testosterone levels.
Tuna and Low-fat milk are also good for increasing Testosterone levels. Vitamin D is necessary for testosterone production. You should try to get plenty of Sunshine so that your Vitamin D levels are maintained normal.
Tuna is rich in Vitamin D which is linked to a longer life and testosterone production. Apart from tuna salmon and sardines are rich in Vitamin D and Proteins.
These foods help the Natural Way to Increase Testosterone Levels. Regular consumption of these foods will help to increase this androgen hormone.
2. Avoid Beer and Alcoholic drinks
Excessive alcohol consumption increases the chances of Liver damage. In cirrhosis of the liver, Testosterone levels can decrease up to 90%. Alcohol consumption can lead to a loss of REM sleep which can lead to a decrease in nighttime testosterone levels.
High-fatty foods can also cause Fatty liver. Fatty liver is a leading cause of Liver Damage. Remember your abdominal girth levels are directly related to Testosterone levels. The greater the abdominal girth the lower the testosterone levels.
3. Regular Exercises & Physical activities.
Exercise boosts testosterone levels. Certain types of exercise increase testosterone levels more than others. Exercise promotes muscle building. The more muscles you have more testosterone levels.
Resistance training like weight lifting boosts testosterone levels. All types of exercises can increase testosterone levels. Walking or jogging for 30 to 40 minutes 4 to 5 times a week can do the trick. Jogging regularly is a Natural Way to Increase Testosterone Levels.
4. Reduce Stress
High cortisol levels can decrease testosterone levels. Cortisol is produced by stress. Low testosterone levels can increase stress and depression. This leads to a vicious cycle. Proper 8 hours of sleep is needed for good testosterone levels.
Adrenaline, Cortisol, and Noradrenaline are the 3 Stress hormones. Inadequate sleep reduces REM sleep and decreases Testosterone levels. Yoga and Mindfulness help in decreasing stress and increasing vitality.
Testosterone levels can be checked by a simple blood test. The use of external testosterone supplements may be needed if the levels are low. If testosterone levels are normal then there is no need to take external supplements.
Conclusion
so, you need to boost up your testosterone level in your body to keep yourself fit and fine. natural ways to boost the level of testosterone are always good and best. A natural Way to Increase Testosterone Levels is always good to know.
Protein foods, relieving stress, keeping yourself happy, no stress are some of the best and natural ways to keep a good level of this hormone
If You have any queries regarding this subject feel free to contact us. You can drop your comments in the comment box and leave your comments. We will be glad to hear from you.
