How to increase testosterone level and what types of foods you should intake

how to increase testosterone

How to increase testosterone? This may be a question of every man or woman that comes to mind. Do you want to boost up the energy of your body? Do you like to increase your pleasures & drive of sex & wish to continue for long? Are you facing problems regarding ‘erectile dysfunction‘ & your mood swings more than usual? Do you often feel or experience tiredness even after doing regular work to not concentrate on anything else? Then all these questions have only one answer. That is to increase your testosterone power. Thus, we will discuss how to increase testosterone.

Why does testosterone play a significant role in humans?

Before knowing how to increase testosterone, it is important to know another thing. That is, why does testosterone play a significant role in humans? Testosterone is a type of sex hormone for males. It plays an essential part in the increase in the reproduction of sperm. This type of hormone is an anabolic steroid found in males. This hormone is responsible for the male body’s changes. Plus, the development of sexual kinds of secondary characteristics. Usually, males have more testosterone than females. An average male in his body produces 20 times more of this hormone. The features include a growing beard, an increase in the bone’s mass—besides, an increase of the muscles & hair growth. The testosterone falls under the androstane class as being a steroid. 

 

In the case of women, it is really in a smaller amount than the males. This hormone is a type of ‘anabolic steroid.’ It secretes in the case of the males in testicles. While in females, this secretion & production happens in the ovaries. The essential roles that testosterone plays in women are as follows. These are in developing women’s bone and breast’s health. Besides these, such hormones are also responsible for menstruation & vaginal’s health. So, this hormone secret in men plus women. Then we will discuss how to increase testosterone. But the next important section is what are the signs of low testosterone.

The signs of low testosterone in both males and females:

In this section, we will discuss the signs or symptoms of low testosterone. Before knowing how to increase testosterone, symptoms of low testosterone are essential. That is if a person has any visible signs of low testosterone or not. However, for the maintenance of the physical factors plus characteristics, it is essential for both genders. However, low testosterone in males is the cause for the following reasons. The reasons are smoking, hemochromatosis, inflammatory conditions. Then, abuse of alcohol, any abuse of anabolic steroid previously, and injury.

 

Smoking is very much responsible for the decrease in testosterone in men. The nicotine in cigarettes not only destroys the cells. Plus, it paves the way for cancer. But also, it lowers the testosterone levels. Plus, it decreases the motility rate. You can check here. The motility rate of the sperm is also we can say the quality of sperm. Then comes the reasons for hemochromatosis. It is a type of disorder and sores plus absorbs more iron in the body. There are many other causes; we will discuss another time. Now persons may face some problems, and some signs will be visible when they have low testosterone. The symptoms of low testosterone are:

  1. The changing of moods than usual.
  2. Diminish of sex drive
  3. Erectile dysfunction 
  4. Increase in fatigue and weight
  5. Feeling tired even after regular work
  6. The problem of gynecomastia.
  7. Hair Fall
  8. Not too much strength in the muscle. 
  9. Problems regarding Infertility

 

So, when persons are suffering from low testosterone, then they can see the above symptoms in them. 

 

Why the increase in testosterone is significant when it is at a low level:  

In the previous section, we have seen the signs of low testosterone. Now we know why it is necessary to increase. We know how much it is essential for developing sexual characteristics in both genders. The features include a growing beard, an increase in the bone’s mass. An increase in the muscles & hair growth in males is significant. Plus, male sexual tissues and reproductive tissues are developed because of this hormone. That includes prostate and testes. The fertility of the ovary & increase of the bone mass. These two things are also crucial for women. Testosterone plays a vital role in keeping these things in good condition & in a balanced way. So, for a male, an average testosterone level is at least 300 nanograms, which is per decilitre. If it is below that level of an average, we can call it at a low testosterone level. 

https://www.youtube.com/watch?v=-WfM_QNRkDc

But with the increase in the age of a man, that level may vary. American Urological Association has a chart regarding the levels of testosterone. At the same time, this level of average is far less in the case of women. The intermediate level of this hormone is usually from 15 to 70 (ng/dL). Below that level, a woman has a problem or suffers from low testosterone. For this reason, it is necessary to avoid the problems regarding tiredness. Plus, low sex drive & diminishing of bone’s mass. So you need to increase the level of your testosterone to prevent such issues. The increase in testosterone levels will also help improve your energy, concentration, plus sex drive. 

How to increase testosterone:

#1 Eating foods rich in protein, fats, and vitamins: Consuming foods rich in protein & vitamins are very beneficial. Plus, it helps to increase the level of testosterone. These types of food intake reduce and burns fat and keep you healthy. On the other hand, consuming sufficient and balanced amounts of fat aids a person to increase testosterone.

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#2 Take rest and try to get high-quality sleep: Rest and adequate time of sleep are really necessary to increase the level of testosterone. Those who usually sleep for more than 6 hours, they had more testosterone levels than average.

#3 Avoid Estrogen-like compounds: Always try to avoid estrogen-like compounds. While estrogen is important for the body but too much estrogen leads to the risk of stroke & blood clots. Estrogen-like chemicals we can also find in food products. Keep yourself at a distance from bisphenol A (BPA) added products.

#4 Do exercises and try to lift weights: Besides the healthy food and balanced diet, there is no best alternative against exercise, and so exercise is a must. Try to do weight lifting, High-intensity interval training (HIIT) & try to enjoy your life. Exercise not only keeps you fit but also increases the level of testosterone.

#5 Take supplements and vitamin D enriched foods: Vitamin D enriched foods are really essential to increase the level of testosterone. Try to get yourself under the sun. Plus, try to take supplements. The intake of supplements is helpful for the body too.

#6 Avoid intake of testosterone boosters: Most of the testosterone boosters have no guarantee of increasing testosterone. Rather they low the testosterone level and so avoid them. Intake of natural supplements & healthy foods.

 What type of foods aids to increase the level of testosterone:

 Earlier, we discussed the significant role, the signs of low testosterone. Plus, what is testosterone, etc. Plus the topic about how to increase testosterone. In this section, we will discuss what type of food helps to increase testosterone. When persons have a low rate of testosterone, then energy to do work will be less.They will get less pleasure during sex and the weight will increase. Plus, problems regarding hair fall & many more. Testosterone plays a vital role in keeping these things in good condition and in a balanced way. 

 

But testosterone may get lower with the increase of age and for several other factors. Then they will suffer the above issues. These are visible in case of a low rate of this hormone. We discussed it in an earlier section. However, correct types of foods help to increase the testosterone level. Consuming foods rich in protein & vitamins is very beneficial. Plus, helps to increase the level of testosterone. These types of food intake reduces and burns the fat and keeps you healthy. On the other hand, consuming sufficient and balanced amounts of fat aids a person to increase testosterone.

 

Name of the foods: 

Sleep also plays an essential role in increasing testosterone level. There is a scientific study. In that study, those persons who sleep less than 5 hours had low testosterone levels. Just opposite, extra hours of sleep aids to increase the level of this hormone. Foods enriched in vitamin increase plus improves the motility of sperm. That is also beneficial to increase this hormone. However, paying attention to consuming calorie for long term is one of the key-point to increase testosterone. How to increase testosterone by consuming foods? Foods that increases the level of testosterone are following: 

 

  1. Leafy green vegetables
  2. Dairy products
  3. Eggs & chicken meats
  4. Lean meats and red meats
  5. Beans & shellfish
  6. Orange juice, soy milks 
  7. Beef liver 
  8. Tuna fish
  9. Fortified Cereals
  10. Broccoli
  11. Pomegranates
  12. Ginger.
  13. Oyster
  14. Nuts

In answer to the question how to increase testosterone by consuming foods? These foods are necessary. These above foods are the most testosterone level boosting foods. 

When to consult with a doctor:

A report shows that males’ testosterone level gradually starts to decrease after the age of 30. Though it is very normal for men. After that age it will typically start to reduce. Besides, after the age of 60 more than 20 percent of men have low levels of testosterone. So when a person experiences the above signs then it is better to consult with a doctor. Try to tell your doctor what types of problems you are facing. If you have a lower sex drive or increase of fatigue tell that too. Do not hesitate to tell anything regarding your testosterone.

 

Sometimes above symptoms may not be visible in patients. Even if they have low testosterone levels. However doctors may prescribe some tests that may include blood tests. Or may give you TRT treatment. TRT treatment may not be needed for everyone. Though they have some risks so you may stick to maintaining a healthy life. Also you may follow the above things regarding how to increase testosterone.

Frequently Asked Questions:

 

  1. Which of the foods help to increase testosterone level? 

Ans: Leafy green vegetables, dairy products, eggs and chicken meats, lean meats & red meats beans and shellfish. Besides, Orange juice, soy milks, beef liver, tuna fish. Then, fortified Cereals, pomegranates, ginger are also the best testosterone increasing foods.

 

  1. Can exercise aid to increase testosterone?

Ans: Yes, regular exercise is very effective for good health & fitness. Plus, helps to increase testosterone.

 

  1. At what age testosterone level starts to diminish?

Ans: A report shows that man’s testosterone level gradually starts to decrease after the age of 30. 

 

  1. What is the average level of testosterone for males and females?

Ans: For a male, an average testosterone level is at least 300 nanograms, which is per decilitre. For a female, the intermediate level of this hormone is usually from 15 to 70 (ng/dL).

 Conclusion:

Testosterone plays an essential role. In maintaining several sexual and physical characteristics in humans, especially in males. Thus, it is necessary to treat plus keep good care of oneself. It is regarding the increase of testosterone. Plus, maintaining a diet, and consuming foods that increase testosterone levels. Sleeping timely and exercise can improve this hormone level. Thus it is necessary to know how to increase testosterone. Information & proper knowledge about this will help you in keeping your testosterone at an average level. You will get vigor, energy, plus concentration. So this was our article regarding how to increase testosterone.

 

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