The level of the male sex hormone testosterone declines gradually as a man grows older. The normal blood testosterone levels in young men (those below the age of 40) lies anywhere between 350 to 1000 nanograms per deciliter.
However, even young men sometimes experience low testosterone levels.
Known as hypogonadism, a man may suffer from low testosterone levels due to multiple factors. Pituitary gland disorders, un-descended testicles, excessive usge of prescription drugs and even testicular injuries can cause the levels of the male sex hormone to plummet. Low testosterone levels lead to decrease in sexual desire and inability to get an erection.
Natural Ways to Boost Testosterone Levels
Men who have low levels of the sex hormone testosterone need not feel depressed as there are many natural ways to naturally boost the levels of this hormone. Some simple, natural ways to boost testosterone levels have been explained in this article.
Get Rid Of Excess Body Fat
One of the primary reason for low testosterone levels in men younger than 40 is excess body fat. People who are obese tend to have lower testosterone levels than men who are fit and healthy. A small weight gain will not affect a man’s testosterone levels. However, men who exceed their ideal body weight by nearly 30 percent are at a risk of suffering from low testosterone levels.
Increase Intake of Zinc and Magnesium
A mineral deficiency, particularly deficiency of minerals magnesium and zinc have been directly linked to low testosterone levels in men. Increasing the amount of magnesium intake either by way of eating a magnesium rich diet or taking supplements can definitely help to boost the levels of the sex hormone testosterone.
Stick With Tough Exercises
One of the best ways to increase testosterone levels is do plenty of tough exercises like weight lifting, resistance band exercise, bench presses and squats. Studies have indicated that men who perform these exercises have higher testosterone levels than their counterparts.
Skip a High Protein, High Fiber Diet
There is a general misconception among men that eating a high protein diet can bulk up their muscles and boost their testosterone levels. Eating a diet that is high in proteins and low on carbohydrates can actually affect a man’s testosterone levels. Only 16 percent of a man’s daily calorie intake should come from proteins. Similarly eating a high fiber diet can also affect the levels of the male hormone testosterone.
Increase Calcium Intake
To increase testosterone levels, men should eat a diet that is high in calcium. Research has shown that eating calcium rich foods can increase the levels of the male sex hormone. In addition to eating a calcium rich diet, taking a calcium supplement every day can also enhance testosterone levels.
Snack on Nuts
If you enjoy raiding the fridge at 3 in the morning, stop snacking on high fat foods and instead switch to eating a handful of nuts. Nuts are rich in monounsaturated fats. Monounsaturated fats have been known to boost testosterone levels. So keep a bowl of mixed nuts by your bedside to curb your hunger and enjoy a rocking sex life.
Reduce Alcohol Consumption
Excessive consumption of alcohol can have a negative effect on your testosterone levels. Men who drink regularly have been known to have lower testosterone levels than men who drink alcoholic beverages once in a while. So keep away from the bottle if you want to boost your testosterone levels.