- Men's Health & Wellness
How to Boost Your Testosterone
Nobody is sure as to whether there is a male menopause or, not. Male menopause is also known as andropause. What is certain is that ageing decreases the secretion of testosterone. The secretion of this male sex hormone starts dropping after the age of 30 and the decline is faster after the age of forty.
There is a 2% drop in testosterone values per year after the age of forty. Reduction in testosterone in the male body could be ascertained through the appearance of certain symptoms which are indicated below.
- General weakness
- Sexual dysfunction
- Reduction in muscle mass
- Reduction in bone mass due to osteoporosis
- Increased irritability
- Reduction in fertility
- Impaired memory
- Decline in cognitive functions
- Prostate enlargement
Of course, all these symptoms may not be present in a male. Testosterone supplements are accompanied by several side effects. For example, spermatogenesis is reduced and this may lead to decline in male fertility. If one can boost testosterone naturally, it can offer immense benefits to the individual concerned. Women also possess small amounts of testosterone and the decline in testosterone can affect them as well. The following simple methods can be adopted to boost the testosterone levels in the body.
Reduce Body Weight
Obesity is easily the biggest enemy of testosterone. Increase in body weight leads to an increase in estrogen and a fall in testosterone in males. Therefore, it is important to maintain normal weight to avert a drastic decline in testosterone. But, the reduction in body weight should be gradual.
Drastic reduction in calorie intake causes the brain to assume that there is a situation of famine and decreases the synthesis of testosterone. Fad diets like a high-protein diet can also decrease testosterone production.
Work Your Muscles
It has been shown that all the major muscles in the body must be attended to if there is to be a boost in testosterone. Hence, isolated workouts concentrating on minor muscles like biceps do not produce the desired result. Resistance exercises are particularly useful in increasing the levels of this hormone.
Early Morning Sex is a Plus
Merely having an erection can bring about a rise in testosterone levels in males. Studies on circadian rhythm have shown that testosterone secretion peaks in the early morning. Hence, early morning sex can bring about a boost in the secretion of testosterone.
Monounsaturated fatty acids have the ability to increase the secretion of the male sex hormone. They are present in olive oil as well as canola oil. Peanuts are also an excellent source of monounsaturated fatty acids.
Alcohol can be a Disaster
Moderation is needed in alcohol consumption. Excessive indulgence with alcoholic drinks can bring about a drastic decrease in testosterone secretion.
Importance of Sleep
All of us know the need for good sleep at night. Testosterone secretion peaks after a night of good sleep. Sleep loss, on the other hand, can interfere with the biological rhythm and can lead to drop in the body's level of this hormone.
Get Exposed to Sunlight
Vitamin D has the ability to boost the concentrations of male sex hormone. The easiest way of achieving this is to go out and get exposed to sunlight. Getting adequate vitamin D also offers several other advantages.