When it comes to the physical, mental, and sexual health of men, the role of testosterone, the most vital hormone is immense. In teenage males, testosterone is responsible for stimulating their pubertal development such as the growth of muscles, facial and public hair as well as internal reproductive system and external sex organs. It contributes to their energy and mood levels, regulates bone mineral density, sleep pattern, and sexual performance.
According to the Evan Bass Men’s Clinic, 3 of every 10 American males are reported to struggle their life with a deficiency of testosterone level as it affects their sex drive, and healthy sperm level causing an inability to retain an erection for better sex performance.
What Causes Testosterone Deficiency?
A male may experience low testosterone levels for different reasons including a decline of about 1% every year starting from the age of 30. Apart from this natural occurrence, certain conditions may lead to low T including obesity or diabetes, stress, and strain, steroid abuse, overconsumption of alcohol, etc. A person with low testosterone may be a victim of energy loss, depression, lack of focus, low libido and come across issues like ED (Erectile Dysfunction) or even infertility.
Usually, to determine if someone has a low T, a physician undergoes a blood test in the early morning when the level of testosterone remains at the peak point. As per the experts of Evan Bass Men’s Clinic, low testosterone may occur as an outcome of a lack of luteinizing hormone, produced in the pituitary gland located in the human brain. In such cases, other than blood tests, a CAT scan and MRI procedure may be suggested to identify the underlying cause of low-T.
How to Boost the Testosterone Level Naturally
Increase Intake of Vitamin D
Medical studies have revealed that a deficiency of vitamin D has a close connection with reduced levels of testosterone in males. Therefore, people with low-T are recommended by Evan Bass Men’s Clinic to consider adding foods and supplements rich in vitamin D, cord liver oil, swordfish, Tuna fish, Salmon, Plant or dairy milk enriched with vitamin D, orange juice, etc.
Avoid Eating Foods with High Amount of Fat
It is found in studies that although the intake of foods that are high in polyunsaturated and monounsaturated fats is good for health, however, overeating of these fats may lead to overweight or obesity. And, one of the good reasons for the lack of testosterone level is obesity. Therefore, considering more intake of vegetables and fruits and limiting consumption of healthy fats including avocados, seeds, olives, corn, walnuts, soybean, etc. not only lessens the risk of becoming overweight but improves the amount of testosterone level as well.
Both strength training and cardio or endurance training can help increase testosterone levels in men. While undergoing cardio is great for lessening fat, involvement in strength training can promote muscle mass, boost metabolism, and increase testosterone count. Make sure to consider movements such as chest presses, squats, and rows since these workouts use several muscle groups thereby stimulating a higher release of testosterone hormone.
Have Quality Sleep
It is proven in studies that sleep-associated conditions, such as sleep apnea, insomnia, or poor sleep quality often impact the level of testosterone in men. Noteworthy, there is a two-way linkage since people with low testosterone experience difficulty sleeping and similarly sleep deprivation is a genuine cause of low T. So, the sufferers need to develop healthy habits such as going to bed regularly at the same time, keeping the bedroom dark, cool and quiet, avoid drinking alcohol and caffeine, particularly before going to bed.