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Ultimate Guide to Increase TESTOSTERONE

Unrealistictrendiscuss about Testosterone level in men .Its a vital  key source of every man’s health. Not only it’s responsible for such things as pitch of the voice, bone, muscle, facial and body hair growth, but also it highly determines fertility, sex drive and performance, red blood cell production, or even mood.

Low levels of this vital hormone might have an enormous effect on your daily life and overall wellbeing. Most common low testosterone signs include such symptoms as low energy, lack of sexual desire, difficulty focusing, gynecomastia (better known as “man boobs”), loss of muscle mass, increased fat gain, erectile dysfunction, changes in sleep patterns, decreased body and facial hair growth, or even depression. As you get older, whether you want it or not, your testosterone levels begin to drop by about 1.6% per year

Factors disturbing your Testosterone level:
1. Trans Fats (Pizza, Burger, Donuts etc. )
2. Smoking / Drinking (Alcohol)
3. Didn’t get Enough Sleep/ Rest
4. Avoiding Workouts

Symptoms of low testosterone can vary among men. The side effects might not even show up in some guys, but those with low levels of serum testosterone may experience:

1 Reduced sex drive
2 Difficulty sleeping, including insomnia
3 Reduced strength and muscle mass
4 Reduced bone density
5 Increased body fat or obesity
6 Depression

Factors Boosting your Testosterone level

1.Exercise: A combination of strength training and cardio can increase testosterone production. Strength training builds muscle mass, which signals the body to produce more testosterone.

2. Eat well: A healthy diet that includes lean protein, healthy fats, whole-grain carbohydrates, fruits, and vegetables can help. Some foods that may help include white button mushrooms, which can block the conversion of testosterone to estrogen.

3.Sleep well: Most testosterone is produced during deep sleep, when the body is in Rapid Eye Movement (REM).

4.Avoid certain substances: Tobacco, excessive alcohol, and opioid pain medications can reduce testosterone.

 5.Maintain a healthy weight: Maintaining an ideal body weight is important.

6.Reduce stress: Excessive stress can negatively impact testosterone levels.

 7.Consider supplements: Some supplements may help, but it’s important to talk with a doctor about dosage amounts before taking them.

Conclusion

To maintain A healthy Testosterone level is very important for both men and women for various reasons

  • Bone health: Testosterone helps maintain bone density and reduces the risk of bone fractures.
  • Muscle mass and strength: Testosterone helps build muscle mass and strength, and increases neurotransmitters that encourage tissue growth.
  • Fat distribution: Testosterone helps men burn fat more efficiently.
  • Red blood cell production: Testosterone tells bone marrow to produce red blood cells.
  • Sperm production: Testosterone helps produce sperm.
  • Facial and body hair: Testosterone helps maintain facial and body hair.
  • Mood and energy: Testosterone replacement therapy can improve mood and energy levels 
  • Sexual function: Testosterone helps maintain sexual function. 
  • Cardiovascular risk factors: Testosterone therapy can improve some cardiovascular level.

Also read our previous blog on men’s Health & Lifestyle :

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