Hormones play an integral role in how your body functions. If there is something off with them, they can trigger all sorts of problems — from bone loss and weak muscles to mental health issues and loss of libido. They have to always be in the right balance for good health and wellbeing.
In men, testosterone is an important male sex hormone. Produced in the testicles, it is essential in a man’s sexual and reproductive health, bone and muscle functions, and physical growth and development.
If you do not have enough testosterone in your body, you may experience many different health issues, including feelings of sadness or depression, mood swings, low energy levels, impaired memory and concentration, and weakened bones and muscles. Your sex life may be affected too, and you may suffer from lack of sexual desire, or difficulty getting and maintaining an erection.
Before worse comes to worst, you should pay attention to your body’s testosterone, and ensure that they are kept at the right levels at all times. There are several ways that you can naturally boost your testosterone levels to enjoy a healthy body and sex life, and the following are some good examples:
Better stress management
Every time you are stressed out, your body reacts by releasing cortisol, which is a hormone that reduces the effects of testosterone. When this happens, your physical, mental, and emotional states are negatively impacted. You become prone to gaining weight, having poor memory and focus, and being irritable and moody. It is important that you figure out a way to manage your stress levels better, by exercising or meditating, to improve your testosterone levels.
Various studies have proven that weight and testosterone levels have an inversely proportional relationship to each other. This means that the more extra weight you have, the lower your testosterone levels are. To fix this, you should start losing weight and body fat. You have to eat more healthy and organic foods, get rid of junk from your usual diet, quit smoking and minimize drinking, and exercise.
Carbohydrates are an essential component of any person’s diet. They provide the energy and fuel that your body needs to do and accomplish numerous tasks, whether physically or mentally, and get you through the day. Every day, you should strive hard to meet the recommended daily carbohydrate requirement by eating foods that are rich in good carbs, such as whole grains, potatoes, milk, and fruits.
More cardio exercises
There are many benefits to doing cardio exercises. If you can make them a part of your daily routine, you can improve your heart health, cholesterol levels, blood pressure levels, and mood. You can also lose weight faster, and improve your sleep cycle. Because cardio exercises promote better blood regulation and flow in the body, they can boost your sexual functions, including your penile performance and testosterone levels.
Do weight lifting
Building stronger and sturdier muscles not only makes you look good, but also lets you do a wider range of physical activities that you once thought you would never be able to do. If you start a regular weight lifting routine that includes squats, presses, rows, deadlifts, chins, and others, your body will release more testosterone and growth hormones over time that should help improve your overall physical, mental, emotional, and reproductive health.
Lessen soy intake
Soy contains dietary estrogen called phytoestrogen, which trigger similar effects to the human hormones estrogen. So, the more soy you consume, the more phytoestrogen effects you are subjecting your body to. According to many animal studies, having soy in the diet from an early age can have negative effects on the size of the testicles, testosterone levels, sperm count, and other sexual functions. For the sake of your health, you should be careful with the types of foods that you eat, and minimize your consumption of soy-containing foods.
Increase zinc consumption
Zinc is known as a powerful and versatile nutrient. With high zinc levels in the body, you can ensure that your immune system is healthy, your brain and cognitive functions are working right, your risk of chronic disease is lowered, and your skin is protected against wounds, ulcers, acne, and other irritations. In addition, increased zinc intake can enhance your testosterone production and sperm quality. The next time you go grocery shopping, do not forget to buy dairy, nuts, seeds, beans, shellfish, avocados, guavas, peaches, blueberries, blackberries, and other foods loaded with zinc.
Avoid excessive alcohol drinking
To prevent the health risks of alcohol, men and women are advised to follow the guidelines set for alcohol drinking. Ideally, men should only drink a maximum of two drinks per day, and women up to only one drink per day. If you drink more than the moderate levels, you are increasing your risk of short-term and long-term health problems. You become more prone to injuries, cancer, liver disease, and other chronic illnesses. Moreover, your testosterone levels are decreased, which can lead to loss of libido.
Get more sun
The sun is an excellent natural source of vitamin D, which is a type of steroid hormone that can contribute to better sperm quality. Instead of spending your entire weekend playing video games or binge watching television series in your room, you should take a 10-minute break every few hours to feel the warmth of the sun’s ray outdoors. More vitamin D boosts your body’s testosterone levels, and helps ensure that your different reproductive and sexual functions are working as they should.
For many people, sleeping 7 to 8 hours a night does not come easy. The reason is usually because of stress and pressure due to work, school, relationships, finances, or responsibilities. If you often find yourself just lying in bed, staring at the ceiling for hours, your risks of encountering problems with your testosterone levels, libido, sperm count and motility, erectile performance, and other sexual functions increase. You should find ways to improve your sleep, and see a doctor to help you out.