Testosterone is a key hormone that serves numerous roles in the body. It is the hormone responsible for the development of male-specific characteristics. It is also known for muscle mass development, reproductive system regulation, red blood cell formation, and fat metabolism.
Men are capable of producing testosterone in larger quantities than women. Therefore, it’s not unusual to find many men interested in knowing how to increase testosterone.
Men produce testosterone as early as 7 weeks after fertilization. As time goes on, these levels rise, with testosterone production peaking near the end of adolescence. As a man, your testosterone levels may decline after age 30. However, there are different ways to increase your testosterone levels.
If you have low testosterone, with MANUAL, you can get a treatment plan tailored just for you. Let’s dive into how to increase testosterone.
Symptoms of Low Testosterone
Knowing the signs and symptoms of low testosterone can assist you in getting help on time. Understanding the changes in your body system will also help you know when to seek help. The symptoms of low testosterone can vary for different individuals.
Therefore, before you conclude you have low testosterone, it’s essential to conduct a test. Testosterone influences several body functions. A decrease can cause severe emotional and physical changes in the body. Different people experience one or more of the following symptoms of low testosterone:
- Increased body fat
- Decreased energy level or feeling of tiredness
- Decreased muscle mass
- Reduced sex drive
- Reduced bone mass
- Changes in mood or sudden mood swings
- Hair loss
- Inability to sleep
Top 10 Tips On How To Increase Testosterone
Maintaining appropriate testosterone levels is essential throughout adulthood. Healthy levels in adult males help to reduce the risk of illness, promote sexual function, and improve overall health. While there are different ways to increase testosterone levels, the top ten tips are below.
Quality Sleep
One of the most effective natural ways to increase testosterone production in your body is to have quality sleep. Research has shown how poor sleep can have a negative impact on an individual’s testosterone levels. Most of the daily testosterone release in men happens while they’re sleeping.
While the required number of optimal sleep hours varies for different individuals, it is essential to acquire adequate high-quality sleep to ensure that the body is well rested.
Get Adequate Vitamin D
A lack of vitamin D in the body is another major cause of low testosterone levels. Micronutrients play vital roles in an individual’s health. Therefore, it is essential to maintain adequate amounts of vitamin D in your body. You can get Vitamin D by taking a vitamin D3 supplement or through sunlight.
Avoid Stress
Everyone knows stress causes increased cortisol levels. A sudden increase in cortisol levels is a typical cause of poor testosterone production and can lead to the development of a variety of other health issues. Therefore, avoid and manage stress well to maintain your health and testosterone levels.
Avoid or Reduce Alcohol Consumption
Limiting alcohol consumption is an effective way to enhance testosterone levels in the body. There is a direct link between an individual’s alcohol consumption and testosterone levels. Consuming alcohol excessively does not only cause low testosterone levels, but it can also cause diminished testicular function and atrophy.
Eat Foods Rich in Magnesium
When the body lacks magnesium, it can result in lower testosterone production. To maintain normal levels of this hormone, including foods rich in magnesium in your daily diet is essential. Such meals can stimulate testosterone production in males. Examples are lush green vegetables, seeds, almonds, and figs, and dark chocolate.
Regular Exercise
Living a physically inactive lifestyle or staying idle are some of the factors that reduce testosterone production. Hence, it is important to incorporate adequate physical activity into your daily routine. This not only promotes healthy testosterone production but also provides other health benefits.
Eat Foods Rich in Zinc
Inadequate zinc consumption can cause health problems like reduced DHT levels, reduced testosterone levels, low sperm count, and even impotence. A zinc-rich diet will aid in enhanced testosterone levels in the body and lower the risk of acquiring other health concerns. Zinc-rich foods include pomegranate, fish, beef, pork, nuts, fortified cereals, and seeds.
Eat Healthy Fats
Contrary to popular belief, fats are not necessarily hazardous for your health. Rather, studies have shown that consuming foods low in fat can lower testosterone production. To enhance testosterone levels naturally, eat meals strong in omega-3 fatty acids. These meals help to increase testosterone production while also providing other health benefits.
Avoid Estrogen-like Chemicals
The environment contains several estrogen-like, endocrine-disrupting substances. The main sources are DDT, dioxin, PCBs, BPA, PBB, phthalate esters, endosulfan, atrazine, and zeranol. Restricting your intake of processed foods, using glass or stainless steel containers, choosing organic produce, avoiding chemical fertilizers and pesticides, and avoiding phthalates in body care products are some ways to avoid these harmful chemicals.
Take Supplements
Testosterone supplements are generally used to treat certain disorders and cannot compensate for the normal, age-related drop in testosterone levels. Through a testosterone blood test at MANUAL, you’ll know your total and free levels, and their clinician can recommend the next steps for treatment or booster supplements if needed. Therefore, before you take a testosterone booster supplement, ensure you speak to a clinician.
How to Know Your Testosterone Levels
You can determine your testosterone levels by taking a test. You can either visit a professional medical practitioner in a laboratory or take a self-test by using an at-home testosterone test kit.
The test can be done either by taking your blood or saliva samples. A saliva test may be an option if you are uncomfortable with needles or blood samples. However, according to several investigations, saliva only reasonably accurately measures testosterone levels. Therefore, tests such as serum testing must guarantee that salivary test results are correct.
You can also choose a self-test at home by getting the MANUAL testosterone blood test kit and following the instructions. This way, you’ll enjoy the following advantages:
- Privacy: Many people feel uncomfortable when discussing their sexual health concerns with others, especially strangers. However, a self-test provides major privacy benefits. No one needs to see you. Your information will be confidential and remain between you and your clinician..
- Comfort: Visiting a hospital or laboratory every time can be challenging. However, with a self-test, you can do the finger-prick blood test from the convenience of your home. Once completed, you will get the Total and Free Testosterone readings without leaving the comfort of your home. Send your blood samples and receive your results within 48 hours online.
- Affordability: Considering the cost of visiting a laboratory, taking a self-test is more affordable. It provides fast and cheap solutions from the convenience of your own home.
Wrapping Up
Maintaining healthy testosterone levels is vital in males not just because it is the principal sex hormone but also controls different key body activities. Low testosterone levels in the body can cause many health issues.
While testosterone levels generally reduce as men age, lower levels at an earlier age may imply medical problems. You can maintain normal testosterone levels and improve your overall health by eating a healthy diet and implementing the above-mentioned tips.
Take care of your health and know your testosterone levels with the MANUAL blood test kit. With the discount code GYM45, you can enjoy 45% off the price of your first order. Join over 30,000 men treating low testosterone levels with MANUAL.
