Do you feel that your sexual appetite is constantly low? Do you feel too tired to have sex? And when you have sex, you know your performance isn't there? All of these could be signs of low testosterone levels. Testosterone plays a major role in a healthy sex life and is one of the main regulators of your libido. Many studies have shown that having a lower level of testosterone not only affects your sex life, but it has a negative impact on your overall health.
Irritable Male Syndrome is the term that was coined for a new syndrome that affects men with low testosterone and goes beyond a lower libido, and causes lack of motivation, emotional withdrawal, anxiety and aggression. This can often trigger self-destructive behaviors such as drinking and betting.
What could be the cause?
If you think you have a lot of the symptoms mentioned above, you might be suffering from low testosterone. It affects millions of men worldwide and a large percentage of them are in their thirties. The adverse effects of low testosterone can go far beyond just low sex drive and mood issues, involving much more serious concerns, such as type 2 diabetes and cardiovascular problems.
One of the main reasons why the testosterone level in men decreases is the modern lifestyle. By watching your lifestyle and staying fit and healthy, it is easy to overcome low testosterone issues and “re-energize” sex life.
Here are 7 ways you can naturally boost your testosterone levels:
Good sleep: Several types of research done have shown that not getting enough sleep at night leads to a significant drop in testosterone levels in men. A similar study showed that just one week of disturbed sleep with about 5 hours of sleep per night caused men's testosterone levels to drop by 15 percent. It is recommended to have at least 8 hours of undisturbed sleep per night to maintain healthy testosterone levels.
Stay fit: The biggest causes of low testosterone are obesity and belly fat. Studies have shown that an obese teenager has twice the testosterone levels of a healthy, non-obese teenager. The reason behind this is that fat cells contain high levels of aromatase which is an enzyme that converts testosterone into estrogen. Obesity coupled with low testosterone levels can lead to serious problems with weight gain as well as a hormonal imbalance that can prove devastating. Thus, staying in shape is a must to maintain healthy testosterone levels. Fighting obesity can boost testosterone and make you feel healthy.
Don't forget your vitamins: vitamin A, vitamin E and minerals like zinc and selenium are natural testosterone boosters and are a great aid to testicular function. Although we eat a lot of food every day, the majority of these foods lack these very beneficial micronutrients or have low levels. You should then definitely try using supplements to get the proper amount of these nutrients your body needs to maintain healthy testosterone levels. If you don't want to use supplements and want to get all of these nutrients from your food, you should include plenty of carrots and cabbage for vitamin A, shellfish for zinc and selenium, seeds sunflower and almonds for vitamin E.
Avoid stress and relax : Given our busy lives, it's hard not to stress, but stress is one of the main reasons for low testosterone and many other health problems. serious health. A pressure-activated process known as “cortisol steal” leads to hormonal imbalance and testosterone production is decreased in order to produce cortisol. Stress also increases the production of aromatase and another enzyme called 5-alpha-reductase, both of which break down testosterone.
Meditation and yoga are great ways to increase your testosterone levels naturally. Even a 10-minute meditation session can help distract your mind and body from problems, reducing stress hormones and increasing testosterone.
Avoid chemicals that harm the testicles: Hygiene products such as shaving creams and lotions contain parabens and phthalates while the plastic bottles we use to store water have a chemical called BPA, all are anti-testosterone, which means they disrupt the normal production of testosterone in our body and are bad for testicular health. So, using stainless steel instead of plastic water bottles and organic body care products can also help boost your testosterone levels.
Include more fish in your diet and avoid statins: Eating more fish will reduce inflammation in the body. Another cause of reduced testosterone is inflammation. Eating fish also promotes the production of good cholesterol which is one of the building blocks of testosterone. Fish oil also reduces globulin, allowing more testosterone to be freely available in the body. Statin drugs are very harmful for the production of testosterone in the body. The reason is that cholesterol is the building block of all steroid hormones, including testosterone, and by lowering cholesterol levels, statins decrease the amount of free testosterone available in the body.
More good food for your testosterone here.
Expose yourself to more sunlight: Vitamin D has been shown to increase testosterone production in the body. Countries in higher latitudes have an epidemic of vitamin D deficiency because they are exposed to much less sunlight compared to countries in tropical regions. Vitamin D deficiency can cause low testosterone levels. So, to boost testosterone levels, exposing yourself to direct sunlight for 15-25 minutes a day is essential. The energy of the sun transforms a molecule in our skin into vitamin D3, it is first transported to the liver and then to the kidneys which finally transform it into vitamin D3.