Testosterone is the hormone released by the pituitary gland that controls the both primary and secondary sexual characteristics. It’s due to this steroid hormone that a fetus develops into a baby boy. Thus, the development of male reproductive organs and tissues is due to testosterone. At the same time, the secondary structures like growth of beard, change in the voice and increased muscles are under testosterone’s control.
Probably, no one except the biology students know about some basic facts about it. The level of testosterone needs to be balanced well. While studying medicine, we were assigned a presentation on the functions of testosterone. Though we had studied about it in our books, we decided to gain more information. We rush towards the best Andrologists in Lahore.They taught us a lot, told about its diseases and showed some patients facing issues with it. We were able to gather a valuable amount of information through this presentation. The best way to prevent any kind of testosterone related disease is to boost your hormone level. There are many easy and simple ways to improve testosterone levels. Some of them are discussed ahead.
- Maintaining Physical Health
For a healthy lifestyle, it is always necessary to stay active and athletic. Besides this, exercise has an astonishing ability to boost the level of testosterone. Through physical activity, your muscles build up and get stronger. The stronger the muscles are, the more the testosterone. There can be many ways to exercise like:
- Waking on a sloppy path.
- Endurance exercises
- Weight lifting
- Any strength training activity
- Managing Your Stress
Taking stress or staying anxious for a long period of time affects the production of testosterone. When we are depressed, the cortisol hormone is released. This hormone has an antagonistic effect on testosterone; so the level of sex hormone decreases. It can lead to erectile dysfunction or low sex drive issues. Hence, management of your stress is an important way to keep the level of testosterone balanced.
- Keep a Check On Your Sleep
Not only for testosterone, but lack of sleep will affect your body in many bad ways. But, in men, lack of sleep lowers the sex hormone. Less testosterone, besides affecting sexual activity, has a countable number of negative effects on your health.
- Decreasing 2-3 hours of your sleep will lower the level of hormone by 10% to 15%.
- Naturally, testosterone level rises during sleep.
- Make sure that your sleep is peaceful and restful. It should be a high quality sleep.
- It is advised by most of the doctors that 7-8 hours of sound sleep is necessary for testosterone boost up.
- Maintain Healthy Diet
Our diet is the main factor, responsible for our health. We reflect what we take in. The information on the internet seems like a dilemma. Therefore, we have to choose wisely what food items we have to avoid, and what we have to eat. Our diet should not be specifically to avoid a disease or to treat ourselves. We should consider it as a lifestyle. This innovative thinking will ultimately make your diet profitable.
The food you should prefer eating includes:
- Choose beef, fatty fish and meat.
- Egg yolk
- Ginger, garlic and onions
- Fruits like pomegranate and bananas.
- Vegetables having green leaves like cabbage.
- Food cooked in Olive oil
- Fish oil
- Beans
- Fortified cereals
The food doctors advise to avoid include:
- Mint
- Food cooked in Vegetable oil
- Soy milk and other Soy-Based products. Soy and Soy-Based Products.
- Licorice Root
- The food that is overcooked.
- Alcohol
- Dairy products
- Desserts like cakes and pastries
- Nuts
- Use Supplements:
Doctors recommend some vitamins and mineral supplements to use. These supplements are available at many hospitals. During our presentation, we were shown these supplements at Saira Memorial Hospital, Lahore. The necessary supplements out of them are:
- A natural amino acid, D-Aspartic acid is used to boost the level of testosterone.
- Spend some time in sunlight or use a Vitamin D supplement. It is a fat-soluble vitamin.
- Tribulus Terrestris
- Use Ginger
- Zinc as a supplement or food having zinc
- Ashwagandha
- Fenugreek
- DHEA
Importance of Testosterone!
Testosterone is not only for improving sexual health. Instead, it has a major role in the normal production of red blood cells and sperms. It regulates bone mass and fat distribution. Thus, don’t hesitate from maintaining the level of testosterone yourself or visiting your and rologist.
