Introduction
what is testosterone?
Well, to put it in simple words it is a male sex hormone that is produced in testicles, which also helps in the growth of the body, facial hairs, beard, and deeper voice. Testosterone plays a vital role in the sexual function of men. Males with low testosterone level often faces problem like low stamina and other health problems. But how do we know we have low testosterone or how we will know our T-level ? what are the symptoms of low testosterone?
Benefits of high testosterone:
1. Escape from depression: Men with low T-levels are victims of depression. Here 2 scenarios can happen either you are depressed because of low testosterone or you have a lower T-level because of depression.
2. Confidence level at peak: Men with low T-level are less confident, they are shy which makes them less achiever. Boosting your T-levels not only increases your sexual stamina but also makes you a confident alpha man. And we all know how important it is to be confident to be successful.
3. Decreases body fat: Researchers have found that men with lower T-level often tend to have higher body fat or belly fat. Boosting your testosterone also helps you in weight loss.
4. High muscle mass: Yes testosterone is responsible for the increase in muscle mass. It also boosts your energy in the gym or workout.
5. Heart health: No wonder, when you have lower body fat and a stronger body then it's most probably you're going to have a good cardiovascular system.
Early signs of low testosterone:
1. Low sex drive or poor sexual stamina: Testosterone plays a vital role in sex drive. Men with a low T-level will have a poor sexual life.
2. Hair loss: Well this is not applicable to everyone but having low testosterone is one sign of hair fall, there might be other reasons for hair fall as well.
3. Low muscle mass
4. Lower body energy
5. Lower bone density
6. Obesity
7. Erectile dysfunction
How to increase testosterone?
1. Start working out / exercise: Working out, lifting heavy weights or resistance training boost your testosterone rapidly. Research has shown that lifting heavy weights or weight lifting is good for both the short term and long term for people with penises.
2. Start Eating healthy: Everyone must have heard this proverb " You are what you eat ". Eating junk food makes junk, not alpha. It affects your body, not only your body but also your mental health which makes you lazy. Poor diet might be the primary reason for lower T-level.
3. Balanced protein, carb, and fat meals: Increase your protein intake and balance both carb and fat. Good fat is also responsible for higher testosterone.
4. High-quality sleep (7/8hours): Improving sleep or getting quality sleep of 7 to 8 hours is generally good for testosterone. Our body increases the testosterone level while we sleep. So you better get plenty of restful quality sleep.
5. Do not stress: It is proven that as we take more stress, the cortisol level generally increases, as it increases the testosterone decreases. Cortisol is nothing but a stress hormone. It works with some parts of your brain to control your mood, motivation, and many other things.
6. Spend 30 minutes in sunlight every day: Well vitamin D is very essential to increase testosterone. Sunlight is a good source of vitamin D . As your body or skin is exposed to sunlight your body starts producing vitamin D . A study shows that standing in sunlight for one hour increases testosterone by 69%.
Foods that will help you to increase testosterone:
Fish: Fishes like tuna, salmon, and other healthy fishes are good sources of vitamin D which is necessary for long life and testosterone production. Fishes are loaded with healthy nutrients and vitamins. Fishes are also a good source of omega 3 fatty acid which is good for hair and skin health. Omega is also good for the bone joints. Try to eat it in moderation.
Eggs: Eggs are knowns for their high nutrients. Eating 2 eggs a day will definitely help you to increase testosterone and body strength. There are myths going around saying that egg yolk is not good for cholesterol and etc. But the truth is egg yolk or that yellow portion in an egg carries more nutrients than egg white. Eggs are also a good source of vitamin D.
Milk: Again same goes for milk. It is a good resource for vitamin D.
Oyster: Oysters are high in zinc. Zinc are must be needed for testosterone. Not only increases testosterone but also improves sexual stamina.
Foods to avoid :
1. Soy products
2. Oily foods
3. Fried items
4. Alcohol
5. Mint
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