What can be a more frustrating for a man if he comes to learn one day that his testosterone levels have dropped to a significant extent? In fact, he does not need to know the facts and figures! A drop in the level of the male sex hormone will get expressed in terms of low libido and sexual dysfunction. Under such circumstances, what will a man do? Will he turn to a synthetic formula to boost up his potency? But such medications are associated with serious health hazards like blindness. So where does lie the cure? A man can surely get back his lost manhood by natural means.
Why is Testosterone so Important?
Testosterone is a steroid hormone found naturally in all human beings. Although it is the main sex hormone in males but it is also found in females in less quantity. It is primarily secreted by the testes of males and the ovaries of females. Small amounts are also secreted by the adrenal gland. It is the principal male sex hormone and is responsible for masculine characteristics such as increased muscle, bone mass, deeper voice and growth of body hair. Man gets his virility or manhood from the functioning of this hormone. Low levels of testosterone can substantially increase the risk of heart attack.
Normally, testosterone levels decline with ageing. The average loss of testosterone per year is around 1 percent. This gradual decline in the testosterone level is partly responsible for osteoporosis, muscle loss and obesity in ageing population. But you need to note that a low level of testosterone is not just a problem of ageing. Men, even at their young ages, suffer the consequences of low testosterone levels. Hormone replacement therapy has become much common and these therapies have their own side effects as well! In the face of such complications, men will obviously like to go for the safer, natural ways of boosting up their testosterone levels.
How You Can Get Back Your Manpower
- Shed Down Your Excess Fat: Obesity is becoming a global problem. Studies have proved that carrying excess body fat can elevate estrogen levels, which may further reduce your testosterone levels. By doing regular aerobic exercises like walking, jogging, running, cycling, skipping and swimming along with proper dietary control, you can effectively reduce the total body fat percentage. The weight loss process should proceed gradually and the rate of fat loss should be limited to one pound per week. Most people, in order to trim down quickly, go for extreme degrees of diet (sometimes even starving). Under such a situation, when there is severe calorie restriction, the body shuts down the production of testosterone. So, you need to opt for healthy ways of weight loss.
- Go for Tough Exercises: To boost your testosterone levels, intensify your workout. Compared to cardio workouts, strength training is more effective in stimulating testosterone. Include compound exercises which train large muscle groups instead of targeting one or two smaller muscles. Exercises like squats, deadlifts, bench presses, back rows, chin-ups, dips and lunges are found to be more effective in increasing testosterone levels as compared to biceps curls or triceps pushdowns. Release of testosterone is directly related to the intensity of your workout, so always train with your full effort and at maximum intensity. But, make sure you don't harm yourself by overstressing or overdoing.
- Eat a Healthy Balanced Diet: A well balanced diet with sufficient amounts of macro and micro nutrients is a must to maintain healthy life and the testosterone level as well. Research has found that men who eat diets rich in monounsaturated fat have the highest testosterone levels. Scientists believe that monounsaturated fats have a direct effect on the testes which is the main site of testosterone secretion. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fats. Consuming foods rich in zinc can also prove to be beneficial, because zinc is the mineral which aids in the natural production of testosterone. Foods like oysters, chicken, turkey, beans and dairy products are rich sources of zinc. Some other testosterone boosters include onions and garlic containing allicin (an organosulfur compound) and cruciferous vegetables like broccoli, cauliflower, cabbage, cress and radish. But you need to be cautious about something! Studies have found that high protein intake can lower the amount of testosterone production. So those who are on a high protein diet may need to compromise with low testosterone levels. On the other side, they may think of limiting their protein intake in order to maintain normal testosterone levels.
- Cut Down on Your Alcohol Consumption: To maintain a healthy testosterone level, cut down on your alcohol intake. High levels of alcohol directly affect the endocrine system and thus come in the way of testosterone production. So say "No" to binge drinking and restrict your alcohol consumption to moderate levels.
- Sleep Well: It is mandatory to have 7 to 8 hours of sleep at night. Lack of sleep can lead to a reduction in the testosterone levels. Lack of adequate sleep may contribute to cortisol (catabolic hormone) production which can ultimately lower your testosterone levels. Lab studies have reported higher levels of testosterone in the morning after a sufficient amount of sleep.
- Regulate Your Stress Levels: Excessive stress also contributes to cortisol production which can potentially lower the testosterone levels due to its catabolic nature. Some of the relaxation techniques like yoga, meditation and deep breathing exercises can help you to get de-stressed.
- Have More Sex: Increased sexual activities boost the endocrine system and help it to produce more testosterone. According to some studies, having sex in the morning can be more beneficial in terms of improving testosterone levels.
The most precious possession for a man apart from his bank balance is his manhood! Testosterone builds a "man"! This principal male sex hormone not only remains responsible for youth, virility and vigor of a man, but it also benefits his overall health as well. And there is practically no better alternative to the natural ways of stimulating the production of testosterone!
