How to Increase the Testosterone Levels? 7 Effective Tips you Ever Get
The human body produces chemicals known as hormones. It is common to refer to them as “messengers”. This is because they originate inside one organ but move across the system through blood or similar bodily secretions to other organs and tissues to influence and regulate biological processes.
The human body has four kinds of hormones:
Hormones generated from amino acids
A good number of these hormones are neurotransmitters, molecules sent from one nerve cell to another.
Eicosanoids
These types of hormones are also referred to as lipid hormones due to the fact that they are formed of lipids, which are different types of fats. Most of these chemicals are hormones that act as messengers near the cells producing them.
Peptides, polypeptides, and proteins
These hormones may be found in a variety of forms, each with a different level of complexity. TRH, vasopressin, insulin, GH, and FSH are a few examples of these hormones.
Steroid hormones
Cholesterol is the primary building block of these hormones. Stress hormones like cortisol and sex hormones like testosterone and estradiol are two examples.
Here, we will discuss testosterone and how to increase the testosterone levels.
What is testosterone?
Males and females produce testosterone, a growth hormone. It is produced in the testicular tissue of men. In women, it’s created in a different sort of tissue known as adrenal tissue.
What is normal testosterone by age?
| Age | Level |
|---|---|
| First couple of months | 75-400 ng/dL |
| 10 to 11 years old | 7-130 ng/dL |
| 12 to 13 years old | 7-800 ng/dL |
| 15 to 16 years old | 100-1,200 ng/dL |
| 17 to 18 years old | 300 and 1,200 ng/dL |
| 19 years and older | 240 and 950 ng/dL |
Importance of testosterone
Testosterone regulates sperm production in males as well as other bodily processes. These include:
- synthesis of red blood cells
- bone mass
- muscle size and strength
- fat distribution
- sex drive
Men become infertile when their testosterone levels fall below a certain threshold. This is because testosterone has a role in assisting the maturation process of sperm.
The significance of testosterone in ovarian function and sexual desire of females is far less crucial. This is since it is a supplemental hormone and produced at much lower levels in females. As an alternative, additional hormones like estrogens are present, which have a more important function.
What causes low levels of testosterone?
Low testosterone levels may occur in certain males. TD (Testosterone Deficiency Syndrome) or Low Testosterone is the medical term for this condition (Low-T). A deficiency occurs when the body lacks a necessary component. A syndrome is a collection of symptoms and signs that, taken as a whole, point to a specific illness or health issue.
According to the American Urology Association (AUA), Low-T is defined as fewer than 300 nanograms per deciliter (ng/dL) of testosterone in the bloodstream. When testosterone levels are too high or too low, it may cause a malfunction in the sections of the body that the hormone is typically responsible for controlling.
The following may be the causes:
- Damage to the testes, such as a castration
- Sexually transmitted diseases
- Opioid analgesics, for example
- Pathologies involving hormones, such as pituitary tumors or excessive prolactin levels
- Diabetes type 2, renal and hepatic diseases, obesity, and HIV/AIDS are all examples of long-term disorders.
- Hemochromatosis, Kallmann syndrome, Myotonic dystrophy, Klinefelter’s syndrome etc., like genetic conditions
Symptoms of low testosterone
Hypogonadism, or low testosterone, may cause a variety of symptoms in men, including:
- Erectile dysfunction
- A low count of sperms
- Reduced libido
- Big or bulging breast tissue
It’s possible that, over time, these symptoms may manifest themselves in the following ways:
- Hair thinning
- Muscle mass loss
- Lack of physical power
- Increased fatty tissue
Hypogonadism that persists for a long period may cause a lt of other things like
- Osteoporosis
- Mood changes
- Fatigue
- Shrinking of the testicles
Contrarily, an excess of the male hormone testosterone may start puberty in children as young as nine. Younger males are more likely to be affected by this illness, which is quite unusual.
Elevated levels of testosterone in women, on the other hand, have been linked to the development of male-pattern balding, a manly voice, and menstrual abnormalities.
It may also result in:
- Acne
- Breast reduction
- Skin that is too oily
- Clitoris enlargement and swelling
- Alteration of body type
- Development of facial hair over the body, including the lips and the chin
According to a new study, women with high testosterone levels are more likely to also develop uterine fibroids.
Diagnosis
It is usual to have testosterone levels of between 300 and 1,000 nanograms per deciliter (ng/dL). Lower than 300 ng/dL testosterone levels are considered low. You can test your testosterone level using a blood test. It is called a serum testosterone test. Other diagnostic procedures may be necessary to discover the reason for low testosterone levels.
Some of these tests to diagnose low testosterone, as well as its causes, include:
- Luteinizing hormone
- Serum testosterone
- Prolactin level
Is a low testosterone level bad for your health?
Yes, it does. You can get a very clear idea from the symptoms listed here that low or very low levels of testosterone can affect other parts of your life as well as overall health. Now let’s look into how to increase the testosterone levels.
How can you increase your testosterone levels naturally?
Exercise and weight training
Several lifestyle-related illnesses can be prevented by regular exercise, among the most effective methods. However, it has been shown to raise your testosterone levels as well! People who exercise frequently have greater stamina which in result have greater testosterone levels, according to popular opinions. Exercise can also boost testosterone levels, agility, and response speed in the aged.
The most effective exercise for increasing testosterone levels in both the brief and extended run is resistance training, which includes activities such as lifting weights. Nevertheless, all forms of exercise are likely to provide some benefit, and high-intensity interval training is one of the most effective.
Eat a balanced diet of protein, fat, and carbohydrates
Regarding testosterone and many other hormone balances, whatever you consume significantly influences you. You have to take your long-term calorie consumption and diet plan into consideration. Repetitive diets or excessive overeating can affect your testosterone levels too. Hence, your goal should be getting adequate protein in your diet while promoting fat reduction, which are linked to better health.
Carbohydrates boost testosterone during strength exercise. It’s also equally important to stick to an all-natural diet with a good mix of fats, protein and carbohydrates. Endocrine function, as well as long-term health, may benefit from this strategy.
Reduce Cortisol Levels and Stress
Cortisol levels may swiftly drop if they rise over their normal levels. To put it another way: another falls when one of them goes up. Anxiety and elevated cortisol may also cause weight gain and organ fat buildup. In turn, these alterations can harm your testosterone levels.
You should make an effort to lessen recurring stressful events in your life. You can also increase your wellness and testosterone levels by eating a diet rich in whole foods, exercising regularly, sleeping well, laughing, and maintaining a healthy lifestyle.
Get Lots of Restful, Excellent Sleep
A good night’s sleep is as crucial to your health as a healthy diet and regular exercise. Testosterone levels may be adversely affected as well.
When it comes to getting enough shut-eye, everyone’s needs are different. Still, one research revealed that getting just five hours of sleep a night resulted in a 15% drop in testosterone levels
Live healthily and avoid estrogen-like substances
Hormone levels may be affected by a wide range of different circumstances. Try limiting your everyday exposure to BPA, parabens, and other estrogen-like compounds in certain plastic products.
Overusing prescription or illicit drugs, whether for medicinal or recreational purposes, can lower testosterone levels, which should be no surprise. Laughter, enjoyment, and success, on the other hand, may assist raise your testosterone levels and hence your overall health.
Make use of the sun or supplement with Vitamin D
Vitamin D is swiftly becoming a household name when it comes to vitamins. A natural testosterone booster, according to research, provides a variety of health advantages. Try to have frequent exposure to sunshine or take vitamin D3 supplement daily to enjoy the testosterone-boosting effects of vitamin D.
Supplement Your Diet with Vitamins and Minerals
Even though the advantages of multivitamins are highly discussed, particular vitamins and minerals can be advantageous. Athletes and people who are zinc deficient benefit from zinc’s ability to raise testosterone levels.
According to recent studies, vitamin D and zinc supplements seem to be the most effective testosterone supplementation.
Is there anything more you can do to boost testosterone levels?
The use of testosterone replacement therapy is the most effective treatment for decreased levels (TRT). Indicators like weariness, muscular mass loss, and depression may indicate that you’re a suitable prospect for this therapy.
There are several testosterone replacement options available to those who have been diagnosed with low T.
- Injections
- Tablets or pills
- Skin patches
- Topical gel
Alternatively, you may use oral testosterone replacement therapy, although they are not suggested. Testosterone may drive prostate cancer development in men.
Synopsis
Diet and lifestyle can influence the health of hormones, which can affect testosterone levels. Nutrients like vitamin D, magnesium, zinc and flavonoid antioxidants—help keep testosterone levels at their optimum levels.
However, if you believe that you may be suffering signs of reduced testosterone, you must speak with a healthcare expert. Then, get guidance with appropriate diagnosis and treatment.
Disclaimer: The material in this post, especially advice, is only intended to serve as a general guide. It’s not a substitute for professional medical advice in any manner. For further information, go to a professional or your primary care physician. The writer disclaims all liability for this content.
Frequently Asked Questions
What foods boost your testosterone?
- Here are some common foods that can boost your testosterone levels:
- Ginger
- Onions
- Leafy green vegetables
- Oysters
- Pomegranates
- Fatty fish and fish oil
- Fortified plant milk
- Extra-virgin olive oil
Do bananas increase testosterone?
Bananas boost vitality and libido by raising levels of testosterone naturally. Bananas include bromelain and vitamin B, which may boost testosterone synthesis.
Does Push Ups increase testosterone?
Yes, push-ups can help increase testosterone levels and reduce the risk of osteoporosis.
Which exercise is best for testosterone?
Lifting heavy weights can boost testosterone levels the most.
Does milk increase testosterone?
No, it is the contrary. Dairy and dairy products hurt testosterone levels.
How can I test my testosterone levels at home?
LetsGetChecked, EverlyWell, and Progene are just a few of the firms that provide testosterone home testing kits. They utilize blood or saliva to assess hormone levels.
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