Testosterone is a hormone found in both humans and animals. It’s made within the testicles in adult males, while in females, it’s made within the ovaries in tiny amounts. The production of testosterone increases at puberty and makes a downward spiral at 25-30 years in men.

Testosterone plays an integral role in you as it’s related to your sex drive and sperm production. Do you know why men have broad chests and enormous muscles? It all has to do with testosterone levels. Testosterone can also affect your mood, how happy or sad you are.

But how can you know what proportion of testosterone you have, and how much is enough? A blood test can determine the amount as there’s a good range of healthy testosterone circulating within your bloodstream. The normal range for testosterone levels in man is between 280-1,100 Nanograms per Deciliter (NG/DL) and between 15 to 70 NG/DL in women.

A low-level testosterone test in an adult man could mean a problem within the pituitary, while for a young teen, it can mean delayed puberty. There are some signs and symptoms that are worth noting as they’ll be a symbol of low testosterone levels.

These symptoms are:

  • A decreased desire in sex
  • Significant weight gain
  • Less hair
  • Moodiness
  • Low self-esteem
  • Thinner bones

There are some ways of accelerating your testosterone levels, and not all the methods are without consequences. There are, however, natural ways of doing this without causing any harm to your body.

We’ll cover seven of these in this article.

Let’s dive straight in.

GET ENOUGH SLEEP

Early to bed and early to rise makes you healthy, wealthy, and wise. Not only does sleep make you healthy, prosperous, and smart, but it also increases your testosterone levels.

While the quantity of sleep varies from one person to another, and age plays an integral part, the perfect amount you should strive for should be 7-10 hours of uninterrupted sleep.

A study found that sleeping 5 hours per night linked to a 15% reduction in testosterone levels. You might want to maximize your sleep time to reap the advantages that accompany it.

It’s not always easy to catch some sleep, especially if you are the breadwinner, but if you’re to be healthy, wealthy, and wise, then you need to capitalize on your sleep time. If sleep is hard to come by, try a number of the following pointers to catch some slumber.

EAT RIGHT

You are a product of what you eat. If you eat more carbs and french-fried potatoes, you’ll become round in all the incorrect places. You’ll also become more unproductive.

I don’t discredit having to dine out from time to time; what I encourage is eating a well-balanced diet and keeping an eye on your long-term calorie intake. Constant overeating and dieting will disrupt your testosterone levels.

Below you’ll find a list of foods that increase testosterone levels.

1. Onions and garlic

They are your most trusted ally within the kitchen and also within the bedroom. They assist you in making more and better sperm.

Onions and garlic have high levels of natural plant chemicals called flavonoids that safeguard your sperm against damage. Therefore, it is good to make sure that your meals contain a considerable amount of onions and garlic.

2. Proteins

Lean beef, chicken, fish, eggs, tofu, nuts, and seeds are rich in proteins. Eat 5 to six ounces per day for the proper level in testosterone. Eating less of proteins make your body produce a substance that binds with testosterone leaving you with less of it.

3. Spinach

I am a huge fan of cartoons; While growing up, there was this particular one I loved, Popeye. Popeye loved spinach, he would pop a can filled with spinach, and his muscles would bulk up.

Maybe the cartoon creators wanted to magnify the benefits of consuming spinach; it seems like spinach indeed features a ton of advantages. Spinach is full of magnesium, which blocks proteins from binding with testosterone, which means you get more testosterone.

If you want to find out how significant spinach is to you, watch Popeye for a fresher perspective.

[youtube https://youtu.be/7zrRlMGeBes

4. Oysters

These mollusks are an excellent aphrodisiac and are known to be great for fertility. Oysters are full of zinc, a mineral that helps your body in the production of testosterone. Zinc is additionally known to boost your body’s immune system.

Zinc deficiency leads to hypogonadism, a condition that inhibits the production of sex hormones, testosterone in men, and estrogen in women.

5. Pomegranate juice

Not only is pomegranate deliciously refreshing, but it also reduces your stress levels. It does this by lowering the extent of stress hormones like cortisol and raising the levels of sex hormones, which includes testosterone. Testosterone will help keep you in a better mood.

This list isn’t exhaustive; the rule of thumb is to eat a well-balanced diet with all the nutrients your body needs to function correctly.

CUT THE FAT

The more weight you carry around, the more you lower your testosterone levels. During a study within the journal, clinical endocrinology,

obese males between the ages of 14 and 20 have up to 50 percent less testosterone compared to those that are not overweight.

Resistance training like weight lifting is the best when it comes to boosting your testosterone levels. Hit the gym, stay fit, and lift those testosterone levels.

FEAST ON SOME SUN

Have you seen those men with bulgy muscles at the beach? Spreading their chests on the sand, and ladies salivating at the thought of getting a bit of them? The ladies probably check them out like snacks.

Even though they might be looking all yummy and probably flaunting their muscles, they are also feasting on something very beneficial to them, whether knowingly or unknowingly.

A study has shown that vitamin D from sunlight works as a natural testosterone booster. Get regular exposure to sunlight.

DON’T STRESS IT

Being an alpha male isn’t easy, especially if you are the breadwinner. There’s a lot that sets you up for stress. Once you are stressed, a hormone called cortisol is released.

An increase in cortisol leads to a decrease in testosterone levels. Cortisol and testosterone work in a see-saw manner; when one goes up, the other goes down. When you are stressed, you’ll find yourself picking on bad habits like overeating, and you’ll eventually gain weight.

Weight gain will lead to a decline in testosterone levels. In 2016, a study found that stressful events contributed to a drop in testosterone levels in adult males.

Find ways to clear your mind from stress. There are even some gadgets that you simply can use to alleviate stress. And while stress may be a big part of you, you will practically not eliminate it, but you will manage it so that you do not go borderline stressed.

AVOID DRUGS AND ALCOHOL CONSUMPTION

Alcohol has been used since the beginning of time, especially during celebrations as a gift for having an honest good time. There is a lot of debates on whether it’s harmful to your health or beneficial.

There’s the downside that alcohol can become addictive, but there’s also an upside that alcohol can help you become a creative problem solver.

All this notwithstanding, alcohol intake affects the glands and hormones liable for your reproductive health; this is according to the National Institute of alcoholic abuse and Alcoholism. Alcohol can lower testosterone levels thanks to the consequences it has on your body, including hormonal reactions and cell damage.

LIVE A HEALTHY LIFESTYLE

Laughter, happiness, and success help boost your health and testosterone levels. Make them part and parcel of your lifestyle. Do things that make you happy and prosperous. Have a healthy sex life to manage your sex hormones and testosterone levels.

IN CONCLUSION

From 25-30 years, testosterone levels in adult males naturally decline. It becomes a problem as there is a link to low testosterone levels and obesity. Obesity increases heart diseases and premature deaths. It’s, therefore, necessary to optimize your testosterone levels.

You can become as macho as the bodybuilders on the beach, and you can spread out your chest, well-toned body, and abs. There is, however, lots of work that you’ll need to put in to achieve this.

Apart from exercise and a well-balanced diet, you’ll also need to watch your lifestyle. Do things that make you happy and keep stress at bay.

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