Testosterone is an important hormone for both men and women, but it plays a more essential role in men’s health. Men have higher levels of testosterone, which contributes towards maintaining their muscle mass, bone density, fat loss, fertility, sexual health and development, along with several other aspects. Testosterone is produced in higher volumes in early adulthood and drops gradually thereafter. If the appropriate amount of testosterone for a man’s age is not produced by the body, they are diagnosed with a condition called hypogonadism. Some factors contributing towards lower testosterone production in men are poor health and lifestyle choices.
Signs of hypogonadism are often subtle. Some of them are hair loss, lower sex drive, fatigue, loss of muscle mass, decreased bone mass, higher body fat and low blood counts. Low testosterone, or low T, can also affect the men’s mood and mental capacity. Men with low T often suffer from irritability, depression, or a lack of focus. It could also affect one’s memory as both testosterone and memory decline with age.
Men can use a T-booster, change their lifestyle habits or opt for supplements to maintain their testosterone levels. Here are some of the best ways to do so.
If you’re looking for a natural way to boost your testosterone, a good night’s sleep might help. Lack of good sleep can affect everyone’s health and, in men, it can reduce a healthy man’s testosterone levels. Studies have shown that there is a clear reduction in testosterone levels after just about a week of poor sleep. Ensure that you’re getting seven to nine hours of sleep every night to stay healthy.
There are many dangers of high levels of stress. In order to achieve optimal hormone levels, you should try to eliminate situations that are stressful to you, be it in a professional or personal environment. If the stress cannot be entirely eliminated, attempt to manage it by taking up practices that calm your mind, such as deep breathing, meditation and making time for yourself.
Low testosterone levels and diabetes have been found to be related. Overweight, middle-aged men tend to have lower testosterone levels, while those with a normal weight have lower risks of hypogonadism. In order to achieve normal testosterone levels, you should maintain a healthy weight through regular exercise and a sensible diet.
Reduce sugar intake
Sugar or glucose can decrease testosterone in the blood by around 25%. Hence, the straightforward solution would be to reduce sugar intake in your diet.
Regular exercise, especially resistance training, can increase your testosterone levels. Exercise can also improve your mood which has been poorly affected by lower testosterone levels.
Vitamin D has also been found to contribute towards men’s testosterone levels. Men who are rarely exposed to sunlight might not get vitamin D, reducing their testosterone. Increasing vitamin D intake either naturally with sun exposure and vitamin D rich-foods or through pills can help you boost testosterone.
Women experience a rapid drop in hormone levels at menopause but men experience a gradual drop. Men don’t need to worry if their testosterone levels are in line with their age. However, if it drops below normal or if men experience one or more of the symptoms of low T, they can consult a doctor and discuss the way ahead with medication.
Diksha Rai is a professional content writer. She is very passionate about writing articles related to health, diet, weight loss, yoga and fitness. I have been inspired by the most prolific weight loss authors and have a desire to become fastidious researcher with an excellent talent for divining future situations.