Testosterone is a sex hormone found that regulates a number of processes in men’s bodies. Although testosterone belongs to men hormones called androgen, women have ovaries that produce both testosterone and estrogen.
In men, testosterone regulate a number of functions, including sperm production, fast distribution, bone mass, sex drive, red-blood-cell production, muscle size, and strength. A simple blood test can reveal your testosterone levels. A normal range is typically 300 ng/dl to 1000 ng/dl.
- Weight gain
- Osteoporosis
- Decline in erection and libido
- Pain and aches in bones and joints
- Decline in strength and stamina
How Can A Man Boost His Testosterone?
Eating carbs, proteins, and fat
One should pay attention to their long-term diet strategy because what you eat has a very big impact on testosterone as well as other hormones. Some of the foods that one should practice eating include; low-fat milk with vitamin D, at least one egg yolks a day, fortified cereals, and oysters. One should also eat shellfish and beef (beef liver is an exceptional source of vitamin D), beans, among others.
Rest and high-quality sleep
Anyone’s testosterone levels increase as they sleep and decrease the longer they are awake. Getting enough sleep every day is as healthy as doing exercise and diet in your health. Study shows that in every one hour you sleep, testosterone levels increase by 15%. Although some people are comfortable with less sleep, study shows that sleeping for 7-hours a day will help one increase their testosterone
Exercise
If someone is low in testosterone, exercise might be one of the best ways for them to boost their testosterone. Not all exercise will help you boost your testosterone Some of the exercises that will help a man boost their testosterone include; Weightlifting- lifting heavier weights will help you boost your testosterone better because strengthening your entire body helps boost up metabolism and prevent injuries.
High-intensity interval training- Lifting weights for thirty to forty minutes a day, twice or thrice a week, then getting a good rest helps improve testosterone and good heart health.
Avoiding beer and cigarettes
Research says that it takes only five days of regular drinking to make your testosterone levels drop. Alcohol throws off many parts of body hormones, including testosterone. Cigarette smoking negatively affecting blood circulation by constricting blood vessels. Research says that smoking cigarettes harms the arousal phase.
Anyone with low testosterone should visit a doctor to get proper treatment and advice on what to do according to their testosterone levels.