Testosterone is a gender hormone for both females and males. It is important to understand how the human body is managing it. It may be possible that some people have low testosterone levels, which can be boosted naturally with different foods.
Generally, testosterone is produced in the human body, basically in men’s testicles. Abnormal levels of testosterone may affect the sexual development and appearance of the body. Its primary function helps to stimulate sperm production and sex drive. It is also responsible to develop bone mass and muscle mass.
Testosterone production usually lower with age. According to the American-Urological-Association, around two out of ten men older than 60 years have lower testosterone. That lowered slightly to 3 out of 10 men in their 70s and 80s. Men can experience different symptoms if testosterone lowers more than it should. Low testosterone, or low-T, is diagnosed when its level falls under 300 (ng/dL) nanograms per deciliter.
An ordinary reach is usually 300 to 1,000 ng/dL, as indicated by the Food and Drug Administration. A blood test named a serum testosterone test is utilized to choose your level of circulating testosterone.
A range of signs can happen if testosterone creation dips under typical. Indications of low T are regularly inconspicuous. Here are indications of low T in men.
Low Sex Drive
Image SourceTestosterone is an essential part of libido (sex drive) in men. Some men may experience a decrease in sex drive as they age. Nonetheless, somebody with low T will probably experience a more exceptional drop in their desire to engage in sexual relations.
Difficulty with Erection
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While testosterone excites the sex drive of man, it also helps in maintaining and achieving an erection. It also does not leads to an erection, but it stimulate receptors in the brain to generate nitric oxide.
Nitric oxide is an atom, which assists with actuating a synthetic reaction arrangement fundamental for an erection to happen. When testosterone levels are less, a man may have an issue getting an erection close to sex or creating characteristic erections while sleep(example).
However, testosterone is the only factor that helps in sufficient erections. Research is possible regarding the role of testosterone replacement in the therapy of erectile dysfunction.
During a review study, the researcher found that testosterone in men with erection problems showed no improvement after treatment. Other health problems may also cause erectile dysfunction, including:
- Alcohol Use
- Diabetes
- High Cholesterol
- Depression
- Thyroid Problems
- High Blood Pressure
- Smoking
- Stress
- Anxiety
Low Semen Volume
Testosterone is essential for semen production, which is a kind of milky fluid that support in sperm motility. Men with low testosterone will often know a decrease in the count of semen during ejaculation.
Hair loss
Testosterone plays an important role in different body functions, including hair health. Balding occurs naturally with aging in many men. While there is a hereditary element to balding, men with reduced testosterone may lose hair in the body.
Fatigue
Male with low testosterone has reported high fatigue and reduced energy levels. You might experience low testosterone if you are tired because of sleep and no physical activity.
Loss Of Muscle Mass
Image SourceAs testosterone is essential for building muscle, men with less testosterone might see a reduction in muscle mass. Muscle loss is called muscle wasting, and it is a late sign of less testosterone. Before you begin to see the muscle wasting, you may feel less energetic and weak.
Muscle cells contain receptors for testosterone named androgen receptors. When testosterone binds to the receptors, the muscle fiber gets balanced. Without testosterone, maintenance will limit, and the muscle becomes weak.
According to another study of 2012 review-of-low-testosterone-in-obese-men issued in the journal-Current-Diabetes-Reviews, low testosterone raises the fat deposits, especially in the abdomen area. Fat cells in the belly cause to trigger aromatase enzyme. This enzyme changes the testosterone to estrogen. Estrogen then leads to extra fat accumulation in the chest, thighs, and hips.
Increased Body Fat
Having low testosterone also increases body fat. Particularly, it develops gynecomastia or enlarged tissues in the breast. It occurs because of an imbalance between estrogen and testosterone within men.
Lower Bone Mass
Osteoporosis or bone mass thinning is a condition often linked with a female. However, men with low testosterone can also get bone loss. Testosterone helps to generate and strengthen the bone. Therefore, men with low testosterone, especially older men, have reduced bone volume and risk of bone fractures.
Mood Changes
Low testosterone also affects your mood because it affects several body functions, mental capacity, and mood. Research shows that men with less testosterone are more prone to feel depression, lack of focus, and irritability.
Affected memory
As a person ages, his testosterone and cognitive function begin to decline. As a result, doctors have created a theory that reduced testosterone levels could affect memory power.
According to research published in the Journal-of-the-American-Medical-Association, some smaller research has a connection to testosterone supplementation with increased memory in men.
Smaller Testicle Size
Fewer testosterone levels in the male body can contribute to reducing the size of the testicle. Because the body needs testosterone to grow the penis and testicles, reduced levels could cause to affect the size of testicles or penis compared to a man with normal levels of testosterone.
Low Blood Counts
Image SourceDoctors have related low testosterone with a higher risk for anemia, according to research in the Journal-of-the-American-Medical-Association.
When the researchers analyzed testosterone gel to anemic men who had less testosterone, they noticed blood count improvement compared to men who used a placebo gel.
Other symptoms of anemia can cause dizziness, concentrating problem, leg cramping, sleeping, and abnormal heart rate.
Foods to Boost Testosterones Naturally
Honey
Image SourceHoney consist of boron, which is a natural mineral found in food and the environment. It is linked with improving to raise testosterone levels and also important for developing strong bones and strengthening muscles. It also enhances thinking abilities and muscle coordination.
Garlic
Image SourceGarlic is another good food for increasing testosterone from its compound called allicin. The allicin reduces the cortisol levels, which generate in the adrenal gland with testosterone production. When the human body gets stress, it creates cortisol and influences the body functions, including testosterone. Therefore, lowering the cortisol amount in your body helps to produce more testosterone effectively by the adrenal glands. Therefore, garlic does not only increase testosterone but also lower cortisol.
Eggs
Image SourceEggs consist of good cholesterol, protein, omega-3s, and vitamin D, all of which help in testosterone production. It is a very versatile food, which also helps in muscle building.
Almonds
Image SourceAlmonds consist of high mineral like zinc, which is known to increase testosterone levels in people who are lacking zinc. If you have zinc deficiency, then it could limit the pituitary gland from producing a key hormone to activate testosterone. By consuming zinc food, you can prevent problems with low testosterone.
Oysters
Oysters are usually known for their aphrodisiac, which increases testosterone from its mineral zinc.
Spinach
Spinach is a leafy green vegetable food to increase testosterone. It is a natural source of magnesium, iron, and vitamin B6, which are excellent testosterone booster.
Porridge Oats
Image SourcePorridge oats are the best source of vitamin B, which are important for testosterone production. There are different types of vitamin B, many of which are present in testosterone increasing foods. Vitamin B6 helps to suppress estrogen production, thereby promoting testosterone.
Lemons
Image SourceLemons, alongside several citrus natural products, are excellent testosterone boosting food! Much like garlic, they support to bring down your cortisol levels, which indicates testosterone can be more quickly created. That as well as they include nutrient A which is required for the creation of testosterone and can help more moderate estrogen levels, which signifies testosterone can be more viable.
Salmon
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Good quality wild salmon is also another suitable food for increasing testosterone. It provides vitamin B, magnesium, and omega-3s. It also reduces the sex hormone-binding globulin, which affects testosterone non-functional.
Tuna
Tuna is the best source of vitamin D, which helps to promote testosterone by 80%. Vitamin D also balances the sperm count. Tuna is a helpful way to get essential vitamins.
Bananas
Banana consists of bromelain enzyme, which also promotes testosterone levels. It is also good for maintaining energy in the body and lower antioxidants.
Shrimp and Other Shellfish
Shrimp is another food rich with vitamin D, which is strongly linked to boosting testosterone levels. You can include shrimp or other shellfish in soup or veggies.
Beef and Venison
Image SourceBeef is another food to get vitamin D, protein, which are essential for the testosterone boost.
Less protein in the body cause to deactivate the testosterone. Choose lean beef cuts and eat occasionally. You can include beef with salad.
Fortified Cereals
Fortified cereals are another food to increase testosterone because it provides vitamin D. The cereals consist of healthy nutrients to start your days.
Beans
Beans like kidney beans, black beans, white beans are the best source of vitamin D and zinc. These two essential nutrients help to increase testosterone levels.
Pomegranates
Image SourceExploration shows that pomegranates may assist ladies with improving their testosterone levels. In one study, 22 members taking pomegranate squeeze each day for about fourteen days saw a 24% expansion in their testosterone levels.
Cruciferous Veggies
These include broccoli and cabbage that helps to remove extra estrogen and produce testosterone in the body far more effective. These veggies consist of indole-3-carbinol, which is a chemical that helps this process. You can also add cauliflower to the diet to promote testosterone levels.
Olive Oil
Olive oil consists of healthy fats, which also increase testosterone levels. You can drizzle olive oil on the salad and other snack dishes.
Wheat Bran
Image SourceWheat bran consists of magnesium, which is a good mineral for increasing testosterone levels. Research shows that this mineral supplement helps to raise testosterone levels in athletes.
Pumpkin Seeds
Pumpkin seeds contain rich zinc, an essential mineral to boost testosterone levels. Female with zinc deficiency may experience reduced testosterone concentrations.
You can eat roasted pumpkin seeds in delightful snacks.
Brazil Nuts
Brazil nuts are another food rich with selenium mineral that helps to increase testosterone levels.
Hot Sauce
The capsaicin in the hot sauce has been found to increase testosterone levels in men. You can sprinkle hot sauce on evening snacks.
Ginseng
Image SourceSome research says that consumption of ginseng can cause to promote blood testosterone levels.
What Are the Benefits of Testosterone?
Strengthens the Heart
Image SourceTestosterone helps to boost red blood cell production, which benefits the heart. Low testosterone levels are also linked with cardiovascular problems. Research showed how females with good testosterone levels prevented the risk of heart disease.
Promotes Bone Strength
The testosterone hormone is essential for bone mineral density. Female with low testosterone levels were shown to have fewer bone densities. Medical studies have shown that testosterone can raise spinal and hip bone density.
Improves Muscle Mass
It also improves your muscle mass and controls weight by increasing energy. These benefits of testosterone get boosted when you add strength training to your routine.
Increase Sex Drive
In men and women, a rise in testosterone levels is a natural response to promote sexual arousal. It means female with high testosterone have good sexual activity and performance.
Improves Mood
Image SourceLow testosterone levels have been related to a bad quality of life. A few side effects of low testosterone levels incorporate depression, irritability, and weakness.
Promotes Mental Health
Studies show how females with optimal levels of testosterone have a reduced risk of Alzheimer’s. Higher testosterone levels also enhance mental processing memory and speed.
Lifestyle Changes to Increase Healthy Testosterone
Exercise
Image SourcePractice regular workout, lift weights also. Average physical activity can boost testosterone levels and other health benefits.
Minimize Stress
Image SourceStress is unhealthy for overall health. It is important to lower stress by managing it in different ways to increase testosterone levels. You can do meditations, practice mindfulness. Eat the right foods and avoid smoking, junk, and excess alcohol. Exercise regularly, laugh, and stay happy. Keep distance from negative people.
Take Supplements
The human body mainly depends on proper nutrients. People who are not getting enough nutrients can take supplements but under physician guidance. You can consider vitamin A, B, C, D, E, and zinc to increase testosterone levels.
Get Sound Sleep
Image SourceEnough sleep is important for good health. Getting good rest also increases by 15% of testosterone levels. Also, avoid sleep and keep yourself active.
Avoid Excess Consumption of Certain Foods
These include licorice, flax seeds, high protein, mint, soy products, soda, vegetable oils, processed sugars, and alcohol.
Side Effects of Excess Testosterone
Having excess testosterone levels may also cause side effects in women including:
- Sleep apnea
- Heart disease
- Lowered breast size
- Sleep apnea
- Heart Attacks
- Less sperm production
- Skin issues, acne, and oily skin
- Cysts grow around the prostate
Testosterone is an essential hormone for female also. Make sure to maintain the needed amount of testosterone levels. This hormone is essential for overall health.
Source
https://www.healthline.com/