Testosterone is a male sex hormone responsible for bone and muscle health, sperm production and hair growth. It stimulates development of the male secondary sexual characteristics that is produced mainly in the testes, and also in the ovaries and adrenal cortex. You can lose testosterone as you age, and even from chronic illnesses.Lower levels of testosterone or hypogonadism can result in a succession of problems, including low energy levels. According to a recent study at George Washington School of Medicine and Health Sciences, low levels of testosterone can increase risk of depression in men. “In an era where more and more men are being tested for “Low T” — or lower levels of testosterone — there is very little data about the men who have borderline low testosterone levels,” said Michael S. Irwig, M.D., associate professor of medicine and director of the Center for Andrology at the George Washington School of Medicine and Health Sciences. “We felt it important to explore the mental health of this population. The study published last year and based on 200 men with an average age of 48 revealed that over 56% of them suffered from depression or had symptoms of depression.”
Treatments to boost levels of testosterone may vary from case to case, and depend on your lifestyle, but we’ve listed natural ways to help you beat “low T”.
1. Switch to Health
Stop smoking, reduce your alcohol intake and avoid sugar. Make healthier choices. Check out our nutritious yet delicious recipes here: http://food.ndtv.com/lists/10-best-healthy-recipes-753907
2. Sleep!
Some men tend to believe that they can survive on a few hours of sleep, functioning perfectly well. However, poor sleep quality can negatively impact your levels of testosterone. According to The National Heart, Lung and Blood Institute,”Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right time can help protect your mental health, physical health, quality of life and safety”.
3. Load Up on Zinc
Zinc is a dietary mineral that is essential for cell division, and helps your immune system function properly. It helps the enzymes in breaking down food and other nutrients, and plays an important role in protein building. Zinc can be found in certain foods such as flax seeds, shrimp, spinach, pumpkin seeds, cashews and more.
4. Maintain a Healthy Weight
Research published in the European Journal of Endocrinology confirms that losing some weight can help you boost testosterone levels. This doesn’t mean that you need to starve yourself, just that you need to follow a sensible diet and workout regime.
5. Hit The Gym
Exercise can elevate your mood, and stimulate brain chemicals to help you feel more confident. And that in turn will increase your testosterone levels.
