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Low testosterone symptoms run the gamut from irritability to depression and from sluggishness to a loss of muscular strength and flexibility. If you are struggling with low spirits or low energy, it’s time to get your testosterone checked. Low testosterone can be a symptom of problems in your endocrine system that need to be addressed. In the meantime, consider making changes to your activities and your diet to increase your testosterone level. In this article, we are going to tell you about how to boost testosterone naturally.
Understand the Two Types of Testosterone
The free testosterone fraction of our total testosterone level that isn’t bound to any protein is usually the tiny percentage of the overall quantity. There are two types of testosterone: 98 percent bound testosterone and free testosterone, which make up about 2% of the entire amount in a person’s body.
The bound testosterone is paired with sex-hormone-binding globulin (SHBG), or albumin, whereas the free variant is found in the veins and unattached to bodily organs.
Testosterone is the hormone that most influences male character development. It’s a sex hormone found in both men and women, although ladies have less of it in their ovaries. Male maturation is heavily affected by testosterone, especially during puberty when physical and psychological changes occur.
1) Exercise: Resistance and Cardio
Boosting your cardio activity can do a lot to help you manage your stress and lift your spirits. Even better, moderate cardio activity can help your body burn more calories all day long and make it easier to keep off the weight.
Resistance exercise will help you to build muscle tissue over time. Avoid hitting the weights with too much intensity if you have been away from the gym for a while. A strain or a tear will make your workouts harder and increase your stress levels. Low testosterone will not be helped by higher levels of the stress hormone cortisol.
2) Manage Stress
High levels of stress can set you up for high levels of cortisol, and high levels of cortisol contribute to low blood testosterone levels. While there is still research that needs to be done on this connection, it makes sense that managing your stress effectively will be good both for your brain and your body as well as your testosterone levels.
Managing stress is closely tied to managing your thoughts. Pay special attention to words like:
These words lock down your thinking and destroy your ability to be flexible and see a way out of your problem. Many people think that depression has to be tied to sadness, but many people who suffer from depression are actually angry and irritable. Constant anger and frustration can damage your relationships and leave you feeling isolated and even angrier.
As you work to keep making your body stronger and more flexible, make sure you are also keeping your mind and spirit flexible and strong by avoiding lock-down words.
3) Guard Your Sleep
Carefully review your sleeping space. How much light are you exposed to when you’re trying to fall and stay asleep? What temperature is your room? How comfortable is your bed and your bedding? If it’s time to update any aspect of your bedroom, do so. Make the changes you need to so you can boost the quality of your sleep.
4) Watch Your Diet
If you’ve been feeling low, you may find yourself eating a lot of comfort foods. However, high carb foods can really pack on weight. Start by making small changes. Review the layout of your plate and make sure that there is something raw that is part of every meal, which is fruit or veggie.
Stay away from artificial sweeteners and make sure your first beverage is water. Slowly wean yourself away from highly sweetened foods and drinks by replacing those items with healthier choices.
5) Better Living Without Chemicals
When you need to relax, it’s tempting to reach for alcohol or drugs. However, there are indications that mood-altering drugs can have a big impact on your testosterone levels. Opiates in particular can damage your ability to regulate your body and your mind. If possible, if you need something to help you relax or manage a stressful situation, try to start with a walk to keep your spirits up before you alter your brain.
6) Catch Some Rays
Vitamin D is a wonderful way to bring your body back into balance. Even if you can’t sunbathe due to skin sensitivities, do try to get enough sunshine each day to fix that Vitamin D into your bones and muscles. Take a supplement if you simply can’t get the sunlight you need on a daily basis.
Boost your dietary intake with calcium-rich foods such as yogurt, cheese, and milk. If you can’t eat dairy or you choose not to, boost your intake of soy foods, beans, and almonds.
7) Review Your Supplement Choices
If you take a multivitamin, adding a zinc supplement is a good step. Additionally, if you do not eat meat, consider boosting your intake of Vitamin B, B6, and B12. If you struggle to take supplements or Vitamins because they upset your stomach, consider pairing your vitamin with applesauce. Another option is to replace your vitamin with a fortified cereal that will provide you with the nutrition you need without upsetting your stomach.
All of these changes can make it easier for your body to produce a healthier level of testosterone. None of them will be quick, but each of them can make a small difference. Monitor your mood, your energy level, and your strength level as you make these adjustments. Additionally, talk to your doctor about another blood test.
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