Being a grown man, have you ever felt a decline in your masculinity and experienced episodes of mood fluctuations for no particular reason? Has your performance with your partner in the bedroom left both parties feeling disappointed lately? Have you been feeling stressed, with no energy left to socialize or give your full potential at the gym? Chances are that you could be suffering from a reduction in your testosterone levels. To know more, read through the riverfront times article which gives you an idea about the hormone testosterone, the impact it has on life, and how one can naturally boost testosterone levels through the consumption of simple, superfoods.
What Is Testosterone
Testosterone is a hormone present in both genders. In males, it is found in their testicles and in females in the ovaries. However, the significance and relevance of this hormone lie more in relation to the former. This is mainly because this particular hormone is responsible for giving men their masculine traits. Testosterone levels in men surge when they attain puberty and then steadily increase up until they reach their 30s. After this stage, it gradually decreases, and as they grow older a steady decrease in testosterone is noted. This is normal and nothing to worry over unless the levels go too low. Certain external factors contribute to a reduction in testosterone levels in men and these are:
- Testicular injuries
- Excessive alcohol consumption
- Stress and anxiety
- Renal diseases
- Liver cirrhosis
Testosterone in men is responsible for their muscle mass, strength maintenance, fat storage, libido, sperm production, bone mass as well as in the production of red blood cells in their bodies. It is also, to a large extent, responsible for their mood and general well-being. When there is declination in the testosterone levels it is referred to as low T levels. Doctors conduct a simple blood test to determine the testosterone levels in men when the need arises. Extreme low T levels can negatively impact the health of the person in ways more than one and could also throw light on other untackled underlying health issues.
Signs Of Low Testosterone
Men and women both show certain tell-tale signs that could indicate an unhealthy dip in their testosterone levels. In men they show as:
- Unpredictable or unexplained mood swings
- Irritability over petty issues
- Decreased interest in sex
- Erectile dysfunction
- Unhealthy weight gain
- Always feel tired and inactive
- Feel depressed
- Have issues with one’s self-esteem
- A steady reduction in bodily hair
- No strength, bones seem weak and thin over time
In women, low testosterone levels often arise as a result of the removal of the uterus or illnesses related to the glands like the pituitary, adrenaline, or hypothalamus. Low T levels in women show as:
- Reduced interest in sex
- Weaker bones
- Inability to focus or concentrate
- Feeling low and depressed
All the above-mentioned signs and symptoms do not necessarily indicate low T levels in men and women as they could also hint at other underlying and much more complicated health conditions unless confirmed by a doctor.
Top 8 Recommended Testosterone-Boosting Foods
It is always good to remember that before we resort to any external measures to improve our health and related grievances if consuming certain food items can help make a difference, then we should opt for it without second thoughts. With regards to low T levels, certain food items can help to increase the production of this important hormone in our bodies. They are:
- Banana – This fruit falls high in the superfoods that help to boost the hormone testosterone. Being high in potassium and vitamin B6 together with the enzyme in them called bromelain, they assist in increasing the levels of this hormone significantly. Bananas also help to improve our mood and give us instant energy all of which is great for the body in ways more than one.
- Eggs – being the perfect protein source, the presence of omega-3 fatty acids, vitamin D, saturated fat, good cholesterol, etc in eggs makes it an excellent food to improve testosterone levels.
- Pineapples – this fruit is a rich source of the mineral magnesium and it also contains zinc, both of which acts like natural testosterone boosting components. Pineapple also assists in weight loss, which is another factor that works in favor of enhancing low T levels.
- Fish – being high in protein and low in fat makes it an excellent healthy food source, helps to improve body strength plus it aids in testosterone production as it contains omega-3 fatty acids. Fish like tuna and salmon are preferred in this regard.
- Apple – this fruit is a powerhouse of nutrients and has many health benefits. The high content of vitamin A, C coupled with the presence of proteins in apples all assist in natural testosterone production.
- Orange – Being high in vitamin C, orange is a preferred, easy-to-find, and affordable option when it comes to fruit consumption. Vitamin C significantly aids in reducing the stress-inducing hormone called cortisol. Vitamin C also curbs the conversion of testosterone to estrogen. Both these characteristics of vitamin C aids in testosterone production.
- Spinach – This green leafy vegetable is a powerhouse of nutrients. High in magnesium content, spinach is a great testosterone booster and enhances the overall strength of the body.
- Yogurt – yogurt is a superfood for both men and women as it contains both probiotics and proteins in abundance. In the case of men particularly, not only does it improve testosterone levels but it also increases testes size, weight, curbs shrinkage and aids in semen production.
Other Methods To Improve Low T Levels
Generally, no doctor will readily prescribe medications to boost testosterone levels in people unless it majorly affects one’s health, their general well-being and, the readings are extremely low. But if low T levels interfere with one’s health and life then there are several ways by which one can boost one’s testosterone levels. They are:
- Doctors prescribe testosterone replacement therapy based on the individual needs of the person. Each person is dealt with uniquely. Medications are administered as injections, oral tablets, creams, gels, etc.
- Adequate sleep plays a vital and uncompromised role in the improved health of most aspects of our body and the same goes for countering low T levels as well.
- Every day spend some time pampering yourself to eliminate stress and the very many health issues that stress can give rise to.
- Make exercise an important part of your life and every day dedicate at least 30 minutes to do the same. Resorting to strength training would be an added advantage.
- Maintain body weight at an optimum always as an unhealthy weight gain can cause many an organ to function less effectively.
- Consume a balanced diet cutting down or completely putting an end to the intake of unhealthy sugary, excessive fatty, processed food, and aerated drinks. Zinc and vitamin D consumption should be prioritized.
A lot of times, many health issues befall us owing to our sedentary and careless lifestyle choices. Unknowingly we fall prey to our bad habits not realizing that sooner or later we pay the price for it with our health and sanity. Low testosterone, although a naturally occurring phenomenon, does arise from many mistakes we commit in life as discussed above hence the sooner we change our preferences when it comes to lifestyle choices the better as it would do us a world of good. And yes, consume not only the superfoods mentioned above but also a balanced diet at all times to ensure continued well-being until time lasts.