Estrogen is for females as testosterone is for males. Responsible for the proper development of male sexual characteristics, testosteroneis the main anabolic and sexual hormone that is responsible for sexual desire and function, densification of bones and muscular hypertrophy and aids in protein synthesis. In other words, testosterone defines a man’s “masculinity” as shown in his physical development and virility. Although also present in females, male produces ten times more testosterone than its counterpart.
Testosterone plays an important role in every person’s development, starting from prenatal until adulthood. This hormone is partly responsible for the formation of male genitalia to pubertal effects such as enlargement of sebaceous glands, facial hair, growth of Adam’s apple and broader shoulders, to increase in libido in adulthood. As the male grows older, the normal level of testosterone is between 350 and 1,000 nanograms per deciliter. However, there are instances when the production of this hormone may decline. Factors such as age, stress, infection, injury, excessive alcohol intake, genetic abnormalities or dysfunction of pituitary glands may contribute to such decline.
Despite these factors, one’s testosterone levels can be increased through testosterone replacement therapy, supplements or resorting through natural means.
Change in Diet
The best way to boost one’s testosterone level naturally is by changing one’s diet by incorporating healthy foods. As much as possible, eat eggs, nuts and garlic by including it in your everyday meal. Due to the healthy fats it contains, nuts aregood way to increase testosterone. Also, garlic contains allicin which is also needed by this hormone.
Eating broccoli and green vegetables is also advisable as it prevents the conversion of testosterone into estrogen. At the same time, supplement your diet with zinc because according to researchers from Wayne State University, zinc deficient males experience decrease in production of testosterone. Zinc is necessary to maintain and increase the hormone as well as the conversion into estrogen so if you can, eat lots of include oyster, roast beef, liver, sesame seeds and lamb as part of your meal.
Further, avoid foods that are rich in sugar. According to research, 75 grams of pure glucose, which can be found in pasta, bread and cereal, is enough to increase one’s blood sugar thus lowering testosterone levels by 25%.
Physical Exercises
Despite the hectic schedule, men should always make time to get their selves back into shape. One’s muscle to fat ratio has an effect on the testosterone levels as excess body fat increases one’s estrogen level. Incorporate weight lifting exercises, squats, bench press and back rows since studies show that testosterone level is more likely to increase through this exercises.
When doing weight lifting, do three sets with five repetitions. Don’t pressure yourself too much when doing the exercises and rest in between sets. If you can and if you must, get rid of that fats and get those muscles back.
In conclusion, testosterone is an important hormone to improve one’s health, longevity and strength. Eat healthy, get some Vitamin D and engage yourself in physical activities in order to boost testosterone levels in the body.