Low Testosterone in Men | What are the Causes and How to Increase
Why is Testosterone Important for Men?
Testosterone is a steroid hormone found in both humans and vertebrates. It is from the androgen group and gets secreted by the male testicles. In rare cases, female ovaries release it too. The adrenal glands release a bit of testosterone as well.
Testosterone is important to men as it plays a critical role in the development of male reproductive tissues. The testes and prostate grow in relation to the levels of testosterone in the body. It also contributes to the development of other parts of the body such as muscle growth, the growing of pubic hair and bone mass. Testosterone also significantly impacts the male sex drive.
The Causes of Low Testosterone in Men
Low testosterone (Low T), a condition otherwise known as hypogonadism, is caused by several factors. Age is among these factors. As one grows older, the testosterone levels in the body tend to decrease. Other low testosterone causes include tumors on the pituitary gland, testicle infections or injury and an increase in body fat.
Overweight men risk having low testosterone levels because the excess body fat leads to testosterone breakdown. When testosterone gets broken down in the body fat cells, it leads to a deficiency. At times, the breakdown could even convert testosterone into estrogen.
Another cause of low testosterone in men is diabetes. Men who suffer from this condition risk having low testosterone in their bodies and the compromised glucose levels harm cells in the testicles. As a result, the damaged cells (responsible for producing testosterone) can no longer function properly. Hence, with no new production of testosterone hypogonadism sets in.
Natural Ways of Increasing Testosterone Levels
As discussed above, high fat levels lead to low testosterone levels. So if you’re struggling with Low T and you have extra body fat consider losing weight. By limiting the amount of sugar intake, starches and refined carbohydrates, you will effectively lose weight. Avoid foods that contain sweeteners and soda as well. Per day, you should consume a maximum of 25 grams of sugar.
Enrolling in a fitness program can help reduce body fat. It works even better in conjunction with sporadic fasting. Intermittent fasting helps reduce age-related testosterone decline by boosting hormones that in turn increase testosterone production. The exercise procedure should be as follows.
First, warm up for around three minutes. You should then exercise as fast and as hard as you can for the next 30 seconds. After that, recover moderately for around 90 seconds. Then, you should repeat the high-intensity exercise for about seven more times. The entire process takes around twenty minutes. Practice this as often as possible and you will record a considerable increase in testosterone levels.
Consuming Zinc-Rich Foods
Zinc plays a significant role in the production of testosterone hormone. You can increase your testosterone levels within six months by taking foods and supplements that are rich in zinc. Some of the foods that are rich in zinc include protein-rich foods and raw milk products. Yogurt, raw cheese and kefir are examples of raw milk products. You should also avoid over-cooking food as this reduces the zinc level in the food.
Increasing Vitamin D
Vitamin D helps in the development of healthy sperm nucleus. Unknown to many, it also increases levels of testosterone. Years ago, the recommended levels were 40-60 nanograms per milliliter. However, that has now risen to 50-70 nanograms per milliliter. One of the most effective and cheapest ways of increasing vitamin D levels, is basking in the sun. However, there are modern supplements that work effectively too.
Increased Intake of Branch Chain Amino Acids (BCAAs)
Research suggests that BCAAs lead to higher testosterone levels. While BCAAs are mostly available in supplement form, you can get them from dairy products as well as whey protein products. You can also boost BCAA levels by consuming food-based leucine.
Stress leads to the release of cortisol. Otherwise called the stress hormone, it blocks testosterone effects. Chronic stress, therefore, may lead to prolonged blockage of testosterone effects. In the end, you may experience low testosterone levels. Stress can be reduced using simple techniques such as prayer, yoga, and meditation. Make use of these among other stress relieving techniques to avoid chronic stress.
While many natural testosterone boosters do work, most people are not willing to sacrifice so much time and attention; therefore, testosterone booster supplements can come in handy. These supplements promise higher testosterone levels within a short time. Testing has shown that 20-50% of people taking testosterone boosters have seen marked improvement in their testosterone levels. Most men nowadays prefer using these supplements, as they are cheap and easy to use, while very effective.