Testosterone is a sex hormone primarily responsible for regulating your sex drive and maintaining an adequate sperm count. A healthy level of testosterone is important for your wellbeing as it is also linked to managing other essential bodily functions, such as bone strength and muscle mass.
According to a research study, lower levels of testosterone can result in psychological issues like depression and anxiety; therefore, it is crucial to maintain a healthy testosterone level for males to ensure their health and general wellbeing.
While exercise may help maintain a healthy balance of testosterone in your body, it alone cannot boost testosterone levels unless supplemented with a healthy diet and proper nutrition intake. In this article, we will share the essential tips that can help you increase your testosterone levels. However, before moving on to the tips, let's discuss the basics of testosterone.
What is Testosterone?
Testosterone is a sex hormone mainly associated with a male phenotype. It represents the onset of puberty, sexual drive, and the maturation of male characteristics. It also plays a significant role in mood regulation; therefore, it is a highly important hormone for males.
While testosterone is also present in females as adrenal tissue, it is made in smaller amounts. It is not as important for females as it is for males since it is a secondary hormone, and other hormones such as estrogens play a similar role in a female’s body.
Role of Testosterone
As a vital male hormone, testosterone is essentially responsible for the development of male attributes. It is responsible for producing sperm and for helping the testicles and penis mature. Testosterone is inextricably linked to regulating sexual desires in males throughout their lives.
Moreover, testosterone also helps in gaining muscle mass and ensuring bone density. It also regulates the fat distribution, strength, and bone mass in the body. It plays an important role in developing male genitals and is associated with secondary sex characteristics and deciding factors such as your voice, hairline, body type, etc.
However, no matter how hard you try, it is quite common for testosterone levels to decline after a certain age. Several factors can contribute to declining testosterone levels, such as inadequate sleep, excessive alcohol consumption, aging, and medical conditions.
If you do not want to compromise on your sexual health, you must start focusing on your overall health as soon as you get the signs of lower testosterone levels. Some of the common symptoms that indicate declining levels of testosterone are discussed in the next section.
Symptoms of Low Testosterone
Many factors indicate that your testosterone levels are lower than normal. However, some of the common symptoms that can help you identify the lower testosterone levels in your body are:
- Low libido: A lack of sexual desire is an alarming symptom that indicates reduced testosterone levels.
- Reduced erectile function: Your inability to keep an erection firm that hinders your sexual intercourse is another clear indication of lower testosterone levels.
- Fatigue: While several other reasons may cause fatigue, constant exhaustion and tiredness are signs of getting your testosterone levels checked.
- Reduced muscle and bone strength: Since testosterone plays a crucial role in muscle protein synthesis, reduced bone and muscle strength can be an important sign of declining testosterone levels.
- Depression: As testosterone levels are responsible for regulating moods, lower testosterone levels can result in depression; therefore, if you experience a feeling of distress, it is better to have your testosterone levels tested.
- Loss of body hair: Testosterone level is linked to male characteristics, such as body hair; hence loss of body hair is a clear indication of reduced testosterone levels.
- Increased body fat: Healthy levels of testosterone help maintain a healthy balance of bone density and muscle mass. If you witness increased body fat, it is time to get yourself examined.
- Infertility: Testosterone levels are linked to sperm production, so infertility can be a sign that your testosterone levels are lacking.
Effects of Low Testosterone
Lower testosterone levels have a significant impact on your health and wellbeing. One of the major effects of low testosterone is reduced energy and endurance to perform day-to-day tasks effectively. Besides that, constant fatigue and tiredness is yet another after-effect of reduced testosterone levels. A decline in testosterone levels causes a loss of vigor, so staying active becomes extremely difficult.
Moreover, lower testosterone levels can also result in gaining fat and reduced muscles in your body. Mood swings and loss of interest in daily activities are yet another severe repercussion of reduced testosterone levels.
However, you can help improve your testosterone levels by following the simple three tips discussed in the next section.
3 Tips to Increase Your Testosterone Levels
If you are frustrated due to reduced testosterone levels, it is time to focus on some major life changes. Know that your testosterone levels cannot magically increase by following any specific exercise plan or eating a specific food. A healthy balance of diet, exercise routine, and supplements can help you improve your testosterone levels.
You must focus on the three tips to witness a significant difference in your testosterone levels:
To gain the maximum benefits, you need to develop a habit of exercising. While there are no specific exercises to increase testosterone levels, a proper workout routine can help improve your sexual health to a great extent.
According to Todd Schroeder, a specialist on exercise and hormones studies at the University of Southern California, sometimes testosterone levels are increased as early as 15 minutes of exercise.
However, this may be a temporary boost only. According to Scott Isaacs, an endocrinologist of Emory University, exercise alone cannot make a crucial difference in males with low testosterone. Nevertheless, since a proper exercise routine is desirable, you can begin with the following exercises that can help bring some positive change in your overall hormonal and sexual health:
- Weightlifting exercises can help bring a positive change to your physical health, so you must incorporate squats, deadlifts, bench presses, overhead presses, push-ups, and hip thrusts in your workout routine.
- High-intensity training such as burpees, mountain climbers, jumping lunges, bicycle crunches, sprints, jack racks, and high knees are generally good for your fitness so integrate them into your workout routine.
However, since exercise alone cannot guarantee you the desirable results, you must follow the other tips to experience long-term improvement in your sexual and physical health.
A healthy and balanced diet does not only help in maintaining good physical health but also works wonders for your sexual and hormonal health.
Certain foods, such as fatty fish, olive oil, leafy greens, oysters, along with food that contains magnesium, vitamin D, and zinc, are extremely important to help your body produce more testosterone.
So before you solely focus on exercise as a single means to improve your testosterone levels, you must realize that you cannot see a visible difference in your testosterone levels until you support it with the right nutrients.
If you have been skeptical about taking supplements all your life, now is the time to change your mind! A lot of people rely on food to fulfill the body's requirements for nutrients. However, they do not realize that a specific food may not contain the exact nutrient that your body needs to overcome a specific deficiency.
On the other hand, supplements specifically consist of the ingredients that your body needs to overcome a particular medical issue, in this case, increasing your testosterone levels.
Supplements specifically developed for boosting testosterone levels ensure several benefits to your body, such as better sexual performance and health, enhanced athletic performance, improved energy levels, better mood, and increased lean muscles.
While quite a few testosterone boosting supplements are available in the market, choosing the one with the perfect nutrients is a must. To meet this end, you may try the DMoose testosterone booster since it consists of the exact ingredients your body needs to enhance testosterone levels. It consists of ingredients such as D. Aspartic Acid (300g), which helps boost the production of testosterone and luteinizing hormones.
In addition to this, the DMoose testosterone booster will help you gain stronger bones that will support your muscles and internal organs to boost athletic performance. It contains 400g of Fenugreek which helps enhance sexual functions and the quality of life.
The testosterone booster supplement consists of 300g Ashwagandha which can help improve sperm quality in men with infertility.
The DMoose test booster also contains a magic ingredient, Tribulus Terrestris, a herb that naturally enhances sexual function, libido and supports increased testosterone.
So leave all your doubts behind, and invest in a testosterone booster supplement to have a healthy and balanced sex hormone and better physical health.
Testosterone is a crucial sex hormone responsible for regulating sexual drive in men, maintaining muscle mass, bone density, and managing psychological wellbeing. However, many men experience a decline in testosterone levels as they age.
However, you can overcome this issue by following the tips discussed in this article. A combination of a proper workout routine, a healthy and nutritious diet, and investing in a reliable testosterone booster supplement is exactly what you need to boost your testosterone levels.
- Celec, Peter, et al. “On the Effects of Testosterone on Brain Behavioral Functions.” Frontiers in Neuroscience, vol. 9, Feb. 2015, p. 12. PubMed Central, https://doi.org/10.3389/fnins.2015.00012