5 Best ways to Fix Low-Testosterone levels, While testosterone is a vital hormone for both sexes, its deficiency is more worrying for men since it is directly related to numerous aspects, including libido, energy levels, and muscle mass. A drop in the ranks of testosterone translates to a decline in these aspects as well.
Other health complications caused by reduced levels of this hormone include depression, irritability, difficulty sleeping, cognitive issues, and lack of confidence. Fortunately, by following these tips,
You can Manage to Fix Low-Testosterone levels:
Get Better Sleep to Fix Low-Testosterone levels
Getting at least 7 hours of sleep every night, in addition to regular exercises, will help improve your overall health. According to a study published by the American Medical Association Journal, sleep deficiency can decrease testosterone levels by 10 -15 per cent.
Reduce the Blood Sugar Levels to Fix Low-Testosterone levels
Research shows that high blood sugar levels limit testosterone release by 25%. Hence, it is advisable to minimize your intake of sugar-rich foods.
Deal with Stress to Fix Low-Testosterone levels
Stress plays a significant role in minimizing testosterone levels, and hence you need to find ways to manage your stress, anxiety, and depression effectively.
Increase Your Muscle Mass to Fix Low-Testosterone levels
Consider engaging in a strenuous workout, which will regulate your metabolism function, and hence promote testosterone production.
Likewise, regular exercise will avert loss of muscle mass, which is typically occasioned by ageing. Regularly doing push-ups, squats, chin-ups, dead-lifts, and bench presses will significantly boost hormone production.
Nutrients Intake to Fix Low-Testosterone levels
Consumption of the following nutrients, either naturally or through supplementation, will increase your testosterone levels:
- Vitamin D is highly essential for testosterone synthesis, sperm count, and the healthy development of high-quality semen. There is no better natural source of vitamin D than the sun.
- Zinc is semen’s primary content, making it vital for the production of testosterone. Nonetheless, zinc production decreases with age.
You need to include the following foods in your regular diet but never exceed the recommended dosage:
- Raw milk
- Raw cheese
- Pumpkin seeds
- Sunflower seeds
Consumption of healthy fats, including coconut oil and saturated fats from animal sources, will also increase your testosterone levels.
Reduced testosterone levels can cause serious health complications, and hence consider consulting your doctor if you can’t regulate them naturally. You’ll avert further complications if this issue is treated on time.