What is testosterone?
Testosterone is the primary male sex hormone responsible for fertility, muscle mass, fat distribution, and red blood cell production. Generally known to be the main factor that is responsible in development of male sexual characteristic.
It is a type of androgen that is primarily produced by the testicles in cells known as Leydig cells.
What are the health effects of testosterone?
High or low levels of testosterone can lead to dysfunction in the parts of the body normally regulated by the hormone. Without adequate amounts of testosterone, men become infertile. This is because testosterone assists the development of mature sperm
Along with sperm production, testosterone is thought to regulate a number of functions in men. These are some examples:
Sex drive
Testosterone is one of the hormones that stimulates the male sex drive physiologically. Reduced libido has been identified as one of the most common symptoms of low testosterone levels by researchers.
Low testosterone, can impair your ability to have satisfying sex. Sexual problems caused by low testosterone include a lack of sex drive and erectile dysfunction. If low testosterone is the cause, treating it may be beneficial.
Bone mass
As men age, their serum testosterone concentrations decrease, as do their bone densities. Studies show, testosterone treatment for 1 year of older men with low testosterone significantly increased bone strength and density.
Fat distribution
It was discovered that the levels of a protein involved in fat trapping within cells were significantly higher in the thigh cells of men with low testosterone levels, implying that testosterone regulates body fat distribution by influencing the proteins that trap fat.
Muscle size and strength
Testosterone is responsible for increased muscle mass. Leaner body mass helps control weight and increases energy. For men with low testosterone, studies show that testosterone treatment can decrease fat mass and increase muscle size and strength.
Red blood cell production
Testosterone has a well-documented erythrogenic effect, which means it stimulates the production of red blood cells. Hemoglobin and hematocrit levels rise more rapidly in older men than in younger men.
How can you increase your testosterone levels?
Exercise and Lift Weights
Exercise is one of the most effective ways to prevent a variety of lifestyle diseases. Surprisingly, it can also increase testosterone levels.
A large meta-analysis study discovered that people who exercised on a regular basis had higher testosterone levels. Exercise boosts testosterone levels, fitness, and reaction time in the elderly.
Healthy eating habit
It is important to consume sufficient protein in your daily diet to help with fat loss which correlates with testosterone level.
People are often feared of carbohydrates that can make them gain extra weight, but studies show carbs can help to optimise testosterone levels during resistance training.
Besides that, studies show that by consuming enough healthy fats, it can improve and maintain a healthy testosterone level
Reduce your stress and cortisol levels.
As we know, stress is not good for our health, especially our hormones. Studies show stress can elevate our cortisol hormone which in exchange testosterone hormone will be depleted.
Stress and high cortisol levels can also lead to an increase in food intake, weight gain, and the accumulation of harmful body fat around your organs. As a result, these changes may have a negative impact on your testosterone levels.
Supplement consumption
There are many nutritional supplements in the market that can help to boost your testosterone, but it is best to consume natural herbal supplements that are regulated with the proper dosage and have no side effects due to their natural characteristics.
Here are the list of natural herbs that have been proven scientifically to help boost your testosterone:
Curculigo orchioides (Musli)
Moringa oleifera (Moringo)
Myristica fragrans (Nutmeg)
Asparagus racemosus (Shatavari)
Withania somnifera (Ashwagandha)
Emblica officianlis (Amla)
Hygrophila auriculata
Tribulus terrestris