What is Testosterone? Low or low testosterone is also called male hypogonadism. This is a condition in which the testes or testicles do not produce enough testosterone. Testosterone is the male sex hormone, which is a symbol of masculinity in men. The function of this hormone in the male body is to maintain sexual activity, strengthen muscles, maintain red blood cell levels, strengthen bones, promote sexual and reproductive function, etc.
How common is low testosterone level? According to one report, around 40% of men aged 45 and above face low testosterone. If you are facing the deficiency of this essential hormone in your puberty, then it is an alarm bell for you and you need to make changes in your lifestyle and diet.
What are the causes of low testosterone level?
According to the Cleveland Clinic, excessive alcohol consumption, obesity, diabetes, insomnia, stress, anxiety, aging, HIV, kidney problems, serious illness such as cancer and taking certain medications can lead to this problem. If you are not suffering from any disease and have no history and even after that you are losing interest in sex and are always tired, then you should be alert.
What are the symptoms of low testosterone level?
- loss of interest in sex
- impotence
- always feeling sad and tired
- loss of thinking power
- moodiness and irritability
- loss of muscle strength
- Decreased hemoglobin and mild anemia
- body hair reduction
- thinning bones (osteoporosis)
- body fat gain
- hair loss
what to eat to increase testosterone level
You should include protein, fat and carbs in your diet. Eating enough protein can help maintain its levels. Research shows that carbs can help increase testosterone.
do the exercise
Exercise is one of the most effective ways to prevent many lifestyle diseases. Interestingly, it can also increase your testosterone. One large review study found that people who exercised regularly had higher testosterone levels.
stay away from stress and anxiety
Stress and anxiety can increase levels of the hormone cortisol, and rising levels can quickly lower testosterone. To maintain the level of both hormones, you should stay away from unnecessary worry and stress.
Some herbs are also effective
According to a report, you can use Ashwagandha herb to increase testosterone naturally. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count. Apart from this, herbs like Ginger, Horny Goat Weed, Mucuna Pruriens, Shilajit and Tongkat Ali are also effective.
get better quality sleep
Getting good sleep is as important to your health as food. It can also have a big impact on your testosterone levels. One study found that sleeping just 5 hours a day could reduce testosterone levels by 15%. Research suggests that getting about 7-10 hours of sleep per night is better for increasing testosterone.
Disclaimer: This article is for general information only. It cannot in any way be a substitute for any medicine or treatment. Always contact your doctor for more details.