For men, testosterone is the most important hormone that you have in your body. It controls so many different things about you from your behavior, reproduction and of course your sexual performance. If you have low testosterone, your whole hormone balance is going to be messed up. Let’s take a deeper look at this topic including the possible repercussions of low testosterone in men and how you can improve on this by using natural supplements that boost testosterone.
What happens when a man’s testosterone is low?
If you have low testosterone, remember that this it is not through any fault of your own. This happens when you get older and some men can have less of the hormone for no reason at all. A couple of things will happen to your body when you have low testosterone and that is all down to the function of the hormone being reduced. Testosterone is actually capable for developing your bones and muscles, the production of sperm and developing hair/deepening of the voice and so on. So how do you actually know if you have low testosterone and need natural testosterone booster supplements? Some of the symptoms can be found below.
What are the symptoms of low testosterone?
- Problems with erections
There are several reasons why you could be having trouble achieving or maintaining an erection but low testosterone is definitely one of those. In addition to this, when you ejaculate, you might notice a reduction in the amount of semen produced.
- Hair loss
Studies have shown that the testosterone hormone aids the regrowth of hair. So while hair loss as you get older is rather common anyway, if you have low testosterone levels, this could definitely happen quicker and/or more rapidly.
- Difficulty sleeping
Troubles falling asleep or staying asleep is a common problem for men with low testosterone levels.
- Reduced muscle mass
When you think of “testosterone” you might think of bodybuilders who spend 24/7 in the gym. While this is somewhat of a stereotype, it does make sense because there is a link between the hormone and building muscle. For men with low testosterone levels, this results in a decrease of muscle mass and also a difficulty in building muscle even when working out.
- Low energy levels
Fatigue and low energy levels are pretty common for those who have low testosterone. If you are constantly feeling tired, even after an adequate amount of rest, this could be a sign that you have low testosterone.
- Increased body fat
Struggle in building muscle is not the only side effect you could be seeing as a result of having a reduction in this hormone. It can often lead to an increase in body fat and especially around the chest area in men, giving the appearance of “man boobs”.
- Problems with erections
Is low testosterone bad?
All the symptoms you’ve read about that are related to low testosterone in men are not the most appealing, so is a lack of the hormone a bad thing? While it is not especially dangerous, it can definitely be bad for your mental health. Men who struggle to get an erection and the other “manly” things that the hormone brings, often makes them see themselves as less than a man and this can be a real struggle. It can cause a lack of confidence and even depression. Once you’ve discovered that you DO have low testosterone, you are halfway there and can now move forward. This means boosting your testosterone levels in whatever way you can including by changing up your diet and trying natural testosterone booster supplements. It is always better to see what lifestyle changes you can make and look at possible natural remedies before going down the route of taking medication to promote testosterone production. It might be easier than you think to increase the production of this hormone in the body, so carry on reading to find out how.
Foods that boost testosterone
Your diet can make such a difference to your testosterone levels so it is important that you nourish your body with foods that boost testosterone, rather than diminish it. The following foods are beneficial for the hormone so you should definitely start incorporating them into your daily life.
There are many benefits to eating tuna, it promotes a healthy heart and is also packed full of protein. In addition to that, tuna has high levels of vitamin D which is known to be a natural way to boost your testosterone.
Eggs, and particularly egg yolks, are rich in vitamin D and also a lot of potassium. They are known for benefiting testosterone levels in men.
Zinc is known to keep men’s hormones balanced and in check, which is why oysters are perfect for those suffering from low testosterone.
- Milk with vitamin D
Packed full of calcium and protein, milk is great and is also ideal for keeping testosterone levels just how they should be. Be sure to read the packaging and make sure that you always go for fortified milk that contains vitamin D. If milk is not something you can tolerate then 15-30 minutes in the Sun usually around mid day will help you produce all the Vitamin D your body needs. A Cool trick to know what time of day is best for maximum Vit D production is “If your shadow is equal or shorter than your body height, you can make vitamin D”.
There is lots of zinc in shellfish including the likes of crab and lobster. Incorporating shellfish into your food as much as you can hugely improve your testosterone levels in a natural way.
All kinds of beans are awesome for male-hormone health which is perfect for what you are looking to do. Try to eat as many white beans, kidney beans and baked beans as possible. Remember to alway buy NON GMO
While you should not eat a huge amount of red meat (open to debate), grass fed beef is an excellent source of quality protein and is known to increase testosterone production amongst men. Ground beef is perfect for the job and so is beef liver.
What foods and drinks to avoid
Just like the foods that are beneficial for building testosterone, there are also foods that you should be avoiding at all costs. The following can be detrimental to the testosterone already in your body for one reason or another.
- Dairy products
There are some dairy products out there that contain synthetic hormones (mainly some cow’s milk). These synthetic hormones are not known to be good for your testosterone levels so you should avoid these kinds of products where possible.
- Bread, pastries, and desserts
While these foods are quite delicious, they are damaging to your testosterone and this is more than just a theory, unfortunately. A study was done on men in Taiwan eating a diet high in bread, pastries, and desserts. In addition to experiencing low testosterone levels, they also saw an increased body fat percentage and reduced muscle mass.
Many studies have gone into the link between alcohol and low testosterone, particularly amongst men, and the results have been interesting, to say the least. Both heavy drinking and drinking on a regular basis can decrease testosterone levels in men quite rapidly.
- Soy and Soy-Based Products
Some research shows that regularly eating GMO soy products may cause a drop in testosterone levels and increase estrogen levels due to the huge amounts of phytoestrogens found in soy.
How can I raise my testosterone naturally?
There are many things you can do to boost testosterone levels naturally. Most of these are just habits that you can just introduce in your day to day life and they can be found below.
Working out on a regular basis has SO many benefits and one of them is that it boost testosterone levels in your body. All types of exercise should boost the hormone to some level but the best ones to do are weight lifting and HIIT (high intensity interval training). You do not have to even join a gym to do this, there are so many different exercises that you can do at home. Whether you get yourself a set of dumbbells or try a HIIT routine on YouTube, it is easy to do and will make such a positive difference.
- Minimize stress
We all have some degree of stress in our lives but it has been proven that high levels of stress can cause a drop in testosterone levels. Cortisol is a hormone that works in an almost see-saw motion with testosterone (cortisol is the stress hormone). It is very easy to say “don’t be stressed” but it can be difficult to actually manage this when life gets in the way. Some general tips of minimizing your stress would be to face any problems that come your way, take care of yourself as much as possible, eat well and so on. All of these things go hand in hand.
- Take vitamin D
You will have noticed that in the previous list, almost every food that you SHOULD be eating to increase your testosterone levels include vitamin D. This is because the vitamin is known to boost the hormone. You should get plenty of sun if you want to increase your vitamin D or just take it in supplement format.
- Sleep well
Sleep is something that is so beneficial to our bodies in a number of different ways. You should be getting at least 8 hours of sleep a night and also a good quality of sleep if you want your testosterone levels to be at their best. Many studies have gone into this and it has been proven that those who get plenty of sleep, have much higher levels of the hormones in their body.
- Take natural testosterone booster supplements
There are a variety of supplements on the market which is ideal for boosting your testosterone levels. You can be rest assured that these natural testosterone booster supplements contain natural ingredients and have no known side effects. They have great reviews from customers around the world and they are guaranteed to be beneficial to your life over time. When you don’t have the time to concentrate on every little thing that you are eating, these offer you a great little boost and really work.
Now that you know a little more about low testosterone levels in men and why you should be investing in natural testosterone booster supplements, what are you waiting for? Low testosterone can have many side effects to your health and can generally leave you feeling very low. You do not need to take invasive medications or use other methods to boost your testosterone, natural products are the way to go and can actually be much more effective too. Start making changes in your day-to-day life today to balance out your hormones and reap the benefits