In this Blog article “8 Things You Should Know About TESTOSTERONE” we would be covering 8 important points on testosterone, which will help you understand how testosterone works in the body and how to manage healthy levels of testosterone with small lifestyle changes.
1.What is Testosterone?
Testosterone is a Hormone which is generally found in humans as well as animals. Testicles and ovaries produce testosterone in men and women respectively.
2.Production of Testosterone and Age
Testosterone production starts when a person enters puberty and it increases with the puberty and gradually starts declining after the age of 30.
This generally happens between the ages of 10 to 14, in some cases, it may start as early as the age of nine. Our pituitary gland in the head secretes luteinizing hormone or LH which sends the signal to testes to produce testosterone.
3.What is the Role of Testosterone?
- Testosterone generally directly or indirectly associated with human sex drive
- It plays a very important role in sperm production.
- Testosterone is also an important factor in the growth of bone and muscles of the body,
- It also influences the storage of fat in the body and the production of a red blood cell.
- A man’s testosterone levels are also associated with the mood of a person.
4.How Much Testosterone body Produce? How much is the Good Level?
Certain factors such as thyroid glands, protein intake, and healthy lifestyle, etc. influence the production of testosterone, however, testosterone level of above 300 (ng/dl) Nanograms per deciliter is considered to be normal for man, a male having less testosterone than this is considered to be having testosterone deficiency.
However, testosterone is a male hormone and for women above 19 years of age testosterone levels range from 8 to 60 ng/dL is considered to be normal.
5.Testosterone & Women
As mentioned earlier, Testosterone hormone is a male hormone, but women’ body also needs testosterone for functioning, however, the levels females require is very low compared to male.
Generally estrogen level drops when women enter menopause. As a result, male hormones also known as androgens rise in women, further PCOS (Polycystic Ovarian Syndrome) disease also sometimes raise the testosterone levels in women. This results in
Loss of scalp hair, acne, irregular or absent menses, growth of facial hair, infertility
6.What are the signs of low testosterone in males?
- Reduced sex drive.
- Reduced erectile function.
- Loss of body hair.
- Less beard growth.
- Loss of lean muscle mass.
- Feeling very tired all the time (fatigue)
- Obesity (being overweight)
- Symptoms of depression.
7.TRT (Testosterone Replacement Therapy)
TRT has gained popularity in the last 3 decades, many studies have been conducted and are still been conducted on the usage of artificial testosterone and its side effects.
Doctors can check the level of testosterone with a simple blood test, in case of level testosterone, one can always go for TRT, however, it is important to decide with the help of your doctor, whether you really need TRT. It is proved that a low level of testosterone also known as hypogonadism, does not always need TRT.
You should only go for TRT if a low level of testosterone is seriously affecting your good quality healthy life. There are many ways you can take TRT like orally, through injectables, or through gels and patches on the skin.
Taking testosterone artificially can have many health benefits like increase in muscles mass, weight loss, and good sex drive, however, it has some side effects too such as oily skin, fluid retention in the body, shrinking of testicles, decrease in sperm production, etc. we all know athletes competing in the sport of bodybuilding use artificial testosterone and steroid to increase muscles mass and strength, however, it has very serious and sometimes fatal side effects on your body.
8.How to Boost Testosterone Naturally?
Following lifestyle changes should be adopted for boosting testosterone naturally
Increase in Consumption of Onion and Garlic:
Eating onion and garlic raises levels of some hormones which triggers the secretion of testosterone, further both these foods have natural chemicals called flavonoids which helps to boost testosterone naturally.
Protein Rich Diet:
Try to eat 1 gram of protein per kilogram of body weight, the ideal amount of protein for you depends on your age, sex, and how active you are, when you don’t eat enough protein, your body Creates a substance that binds with testosterone, so less testosterone is available in your body, you can get good protein from animal meat, chicken, fish, eggs, tofu, milk and milk products, nuts, and sprouts.
Vitamin D is a natural testosterone booster as it plays an important role in hormone production. Fish types such as salmon, tuna, and mackerel, egg yolk, and natural sunlight are rich in vitamin D.
Eat More Magnesium and Zinc-rich Diets
Magnesium prevents the binding of a particular protein with mineral testosterone, and this causes more testosterone in your blood; spinach, almonds, cashews, and peanuts are good sources of magnesium.
Zinc mineral is also known to boost testosterone naturally, marine organisms like oysters have 5 times more zinc than your daily recommended dosage, sprouts, mass, and grains are also good sources of zinc. Zinc boosts the immune system.
Start your day with a glass of this ancient seeded fruit pomegranate juice. It lowers the levels of the stress hormone called cortisol which helps increase the levels of other hormones including testosterone. And it can reduce your blood pressure and helps in getting you in a good mood.
You should either adopt intermittent fasting with keto or paleo diets, meaning you should eat high protein and medium or low carbohydrates, which can help keep your weight under control and protect you from insulin resistance, Which is related to low testosterone levels in your body, and when your testosterone is low, your body’s fat levels increase, which makes your body unable to use insulin properly.
Avoid unhealthy fats
Stop eating saturated fats like red meat, ice cream, chocolate, cheese, butter available in the market and start eating filtered oil means raw condensed oil, olive oil, and dry fruits, most importantly eat vegetables and fruits regularly.
Did you know that if you drink alcohol for 5 consecutive days, your body’s testosterone level decreases significantly? Alcohol can shut down many parts of your body’s hormone system. The testicles of heavy drinkers become smaller, the chest becomes thinner, and the female hormone estrogen levels in man may increase.
Avoid using plastic
Use glass, not plastic. Store your food carefully, a chemical called Bisphenol-A (BPA) is found in some plastics, cans, and other food packaging materials, which hinders the process of making hormones in our body. Research has found that in men working around BPA every day, testosterone levels were significantly lower than other men
Focus on daily exercise and strengthen your muscles, do weight training regularly at home or in the gym with the help of your trainer, cardio means walking, running, swimming weight gain has its benefits, but it will not increase your testosterone, Only weight training increases your hormones. But don’t overdo, too much exercise can also reduce your testosterone. You can do weight training for 45 minutes from 7 to 5 days a week.
ALSO, READ – 7 EASY HOMW WORKOUT ROUTINE YOU SHOULD NOT MISS
Your body produces more testosterone when you sleep, its level is high when you start dreaming and stay there until you wake up, but when you sleep for 4 or 5 hours regularly your testosterone level can fall by 15% during the day, be sure to get 7 or 8 hours of sleep every night, even if it means a change in your schedule or you have to let go off your late-night party.
Use Ashwagandha regularly
This medicinal herb is called “Adaptogen”, a natural agent that helps reduce body stress, increasing your hormones, and has no side effects, every one man should take Ashwagandha before bedtime.
So friends, if you adopt these small lifestyle changes in your daily routine, you will surely be successful in boosting your testosterone levels naturally.
Your cardiovascular system will remain healthy, your weight will not increase, you will not lose muscle mass, your bones will be strong, your memory will be good, your ability to reason will increase, and your mood will always be good.