How To Increase Your Testosterone

Contrary to popular belief, testosterone is actually produced in both male and female bodies – Inside the ovaries for females, in the testes for men, and the adrenal glands in both genders. Testosterone is a type of androgen, which is a type of hormone that helps stimulate the growth of a man’s body parts. Men have more testosterone in their bodies as compared to women.

What Does Testosterone Do?

For both genders, testosterone is the one that tells their bodies to create new blood cells, so their bones and muscles can stay strong when they start hitting puberty. It can also increase the amount of libido for both genders. Testosterone regulates the secretion of the lutenising hormone, as well as the follicle-stimulating hormones for both genders.

Testosterone is also the hormone responsible for developing a fetus’ male internal and external reproductive organs while inside their mother’s stomach. The organs are important for the production of sperm when they become adults. Testosterone is connected to the many different changes that boys undergo when they hit puberty. During this period, testosterone is sometimes converted into another androgen called the dihydrotestosterone. Meanwhile, for the females, the testosterone that gets produced in their overies is converted into a female hormone called the oestradiol.

This hormone plays a very vital role in keeping a person’s sex drive intact, producing sperm cells for fertilization, and increasing bone mass and muscle strength. Having plenty of testosterone in your body can also prevent you from getting bone disorders, such as osteoporosis. Since testosterone is needed for plenty of bodily functions, they are usually considered to be a good promoter of a person’s overall health and wellness. Testosterone is considered to be one of the most important hormones for men, according to the National Institute of Health.

Testosterone Levels

The level of testosterone in one’s body will vary throughout the day. They are produced the most in the morning, and will slow down in the evening. You can deterimne the amount of testosterone in your body when you perform a blood exam, or a CBC. During a CBC, a blood sample is taken from a vein in your arm. An elastic band will be tightly wrapped around your upper arm. Depending on your threshold for pain, you might feel a slight sting or pinching sensation from the needle, or nothing at all.

There’s a broad variety of normal testosterone levels circulating in your bloodstream. The normal range for testosterone will go at least 250 to 1100 ng/dL for adult men, and 8 to 60 ng/dL for adult women. According to the Mayo Clinic, a low testosterone is underproduction, or a lack of testosterone in both genders.

All men are different, so the amount of optimal testosterone in their bodies are different as well. When it comes to certain men, a level of at least 600 ng/dL will already make them feel good. Meanwhile, other men might require at least 800 ng/dL to be able to experience the benefits of optimal testosterone levels.

Depending on how old they are, a testosterone level is at its peak during the adolescent period, and early adulthood. And as a man gets older, his levels of testosterone will decrease for at least one percent every year, after they turn 30. A reduced amount of testosterone results in a condition known as hypogonadism.

Causes and Symptoms of Low Testosterone

For adult males, a low level of testosterone might end up in a reduction of muscle bulk, the loss of body hair, and wrinkled, pale skin. The level of testosterone lessens as a man ages. In popular terms, this is known as andropause, or ‘male menopause’.

Low testosterone symptoms for men include frequent mood swings, loss of body fat, loss of muscles, inadequate erections, and poor libido. Other symptoms include osteoporosis, difficulty in concentration, loss of memory, and insomnia.

Even though the symptoms here are also considered as a normal part of a guy’s aging process, these could also be signs that carry underlying factors. Which includes:

  • A reaction to certain medications,
  • Depression
  • Alcoholism

However, these symptoms might be triggered by other lifestyle factors, or a person’s medical conditions. If you have experienced or are experiencing any of the above symptoms, please see a doctor right away. They can help you find out what causes low testosterone, and suggest a treatment plan.

No matter what your reason might be for experiencing low testosterone levels, there are plenty of treatment options available for you. These can all help increase the production of testosterone or at least lessen the side effects that you currently have. Treatment includes the ingestion of natural boosters, testosterone supplements, or testosterone replacement therapy.

Top 5 Tips on How To Increase Testosterone Naturally

If you want to find many ways on how to increase testosterone without the aid of pills or doctors, then look no further than changing your daily habits. Here are a couple of remedies that have been proven to be the best testosterone booster.

  1. Get enough sleep. According to the Journal of Andrology, those who only get three or four hours of sleep have a testosterone level of 60% in their blood, as compared to those who get a full eight hours. Get proper rest, at least seven to eight hours every night – Even if it means dropping your habit of staying up late and fixing your daily schedule. You can also improve your sleep duration and quality through keeping your bedroom a comfortable and dimly lit space at night. Switch your tablets and phones to night mode to change the display settings away from short-wave blue. Plenty of studies have shown that light can actually lessen the sleep-inducing hormone, melatonin.

 

  1. Stay active. Testosterone is a hormone that adapts to whatever your body goes through. If you usually spend your down time lying on the sofa and watching TV, your brain might get the idea that it doesn’t have to increase your muscle strength and bone density. But if you get up on your feet and do many daily activities such as biking, jogging or going to the gym, your brain will release signals to your body for more testosterone production. But you shouldn’t exercise too much either – That’s because too much exercise increases the production of cortisol. Cortisol is a stress hormone that counters testosterone, and breaks down the development of muscles. Researchers from the University of North Carolina have learned that too much training at the gym can lessen the production of testosterone by at least 40%.

 

  1. Control your stress level. If you always put yourself under stressful situations, your body is set to release a stream of the stress hormone, cortisol. And once there’s too much cortisol in your body, your body won’t be able to produce testosterone anymore. So it’s important for you to control your stress so your testosterone production levels can keep up. And with the topic of the harmful effects of stress on your body, one should also take the right steps to manage stress levels. Reduce long work hours. If you’re always working overtime, try to lessen your load to at least ten or eight hours. Focus more on hobbies that can make you relax, like reading, or playing music.

 

  1. Exercise more. Testosterone levels will increase after you exercise, especially resistance training. A lower level of testosterone can cause mood swings, among other things. But there’s also a benefit to exercising: Not only does it keep you fit, it also improves your mood and stimulates the chemicals in your brain to put you in a better mood, and will make you feel more confident. Exercise increases your energy and endurance levels and can help you sleep better. Fitness experts recommend at least thirty minutes of daily exercise.

 

  1. Review your medications. Certain types of medicine can cause a drop in your testosterone levels. That doesn’t mean you should stop taking them, especially if they’re important to you. Talk to your doctor about your medications to make sure that they’re not a part of your problem, and to create adjustments if necessary.

Important Testosterone Precursors 

Get the right amounts of zinc, potassium, magnesium and vitamin D. A study claims that low testosterone is connected to vitamin D deficiency in males. Another study says that overweight men who were involved in a weight production program actually had a higher level of testosterone, after they take a vitamin D supplement daily for one year. Vitamin D is a nutrient that helps your body absorb calcium. Calcium is important since it improves bone strength, your immune system and plenty of other bodily functions.

(Visited 7 times, 1 visits today)