Testosterone is not only owned by men, but also women even in small amounts. In men, the hormone testosterone functions to build muscle mass, affect libido, maintain energy level endurance, and change male secondary sex characteristics at puberty (such as a heavier voice).
The hormone Testosterone increases during puberty and begins to decline after 30 years of age. After the age of 30 years, testosterone levels will naturally decrease due to aging factors.
Normal male testosterone levels range between 250 – 1100 nanograms per deciliter (ng/dL) with an average level of 680 ng/dL. Another study states that optimal male testosterone levels range from 400-600 ng/dL.
In general, low levels of Testosterone can be felt when someone experiences:
- Low sex drive
- Difficulty maintaining an erection (erectile dysfunction)
- Low sperm count
- Tired easily due to low energy levels
- Loss of muscle mass
- Increase in body fat, especially around the stomach and chest
- Loss of bone mass
- Hair loss
How Is Low Testosterone Diagnosed?
To know for sure whether we have a low testosterone level is to do a test by taking a blood sample for a more accurate measurement in the laboratory.
Because testosterone levels change throughout the day, and generally the testosterone levels in our bodies experience the highest levels in the morning. That is the reason why many doctors like the Testosterone hormone measurement test done in the morning around 8 in the morning.
Changes Made to Increase Testosterone Levels
When you know and experience symptoms of low Testosterone, lifestyle changes can help you relieve your symptoms. What changes can be made to increase your Testosterone level:
1. Workout and Weight Training
The first change you have to make is to increase your physical activity by doing sports. Regular exercise can play a role in restoring testosterone levels in men and reducing symptoms of low testosterone. It is known that regular exercise can significantly increase testosterone levels.
Resistance training, including weight lifting, is reported to be the best type of physical activity for boosting testosterone – both long and short term.
High intensity interval training or HIIT has also been reported to be effective, although exercise in general will still help.
2. Proper Nutritional Intake
Some medical treatments can indeed increase low testosterone levels, especially in younger men. However, the intake of certain foods can also encourage the body to produce more testosterone.
A number of foods can boost the production of the hormone testosterone. Two nutrients that are essential for the production of testosterone are vitamin D and zinc. Adequate consumption of protein can also help.
3. Take Control of Stress
Psychological health is also believed to be related to testosterone levels. Stress that can cause an increase in the hormone cortisol or stress hormone, which then affects the decrease in testosterone.
The relationship between these two hormones is reported to be opposite. Stress and increased cortisol are also associated with increased calorie intake, which triggers weight gain and body fat. This condition also lowers testosterone levels.
4. Enough Sleep
Adequate sleep is vital for overall body health, including healthy levels of the hormone testosterone. In one study, men who slept only five hours a night were associated with a 5% decrease in the hormone testosterone.
In contrast, increasing hours of sleep was also reported to help increase testosterone by an average of 15%. Sleeping for 7-10 hours each night is recommended to keep the body healthy, including maintaining normal testosterone levels.
5. Take Testosterone Booster Supplements
It doesn’t hurt to use Testosterone Booster Supplements. There are many testosterone boosting products available on the market that you can take to help increase the testosterone hormone.
Before you take these supplements, you should need to learn about the quality of testosterone booster products. Find out the quality of the product as seen from the ingredients used, feedback from customers about the product, the results offered, and how effectively the product works.