Fertility
<p><b>Natural ways to boost testosterone</b></p>
<p>Testosterone is a sex hormone found in both males and females, but more prominently in men. The production of this important hormone starts to increase during puberty and dips after the age of 30.</p>
<p><br />The hormone is responsible for maintaining sex drive, sperm production, facial, pubic, and body hair, muscle and bones.</p>
<p><br />As nature and ageing would have it, testosterone levels begin to decline as you age. On the brighter side, there are steps that you can take to slow and perhaps reverse the process. In some men, low testosterone may be a serious matter and they may experience more severe symptoms more especially if left untreated.</p>
<p><br /><b>Low testosterone symptoms</b><br />• Decreased sex drive (libido).<br />• Erectile dysfunction or impotence.<br />• Enlarged breasts.<br />• Low sperm count.</p>
<p><br />Low testosterone is a medical issue that you shouldn’t ignore. If you suspect your testosterone levels are low, see your doctor and discuss what’s going on.</p>
<p><br />In the meantime, boost your testosterone levels by adjusting your lifestyle in these natural ways.</p>
<p><br /><b>Load up on Vitamin D</b><br />Vitamin D is an essential nutrient that can be found through sun exposure and diet supplements. This vitamin influences the proper growth and functioning of bones, muscles, nerves, and numerous body organs.</p>
<p><br /><b>Vitamin D-rich foods:</b><br />• Fatty fish and seafood like mackerel, oysters, shrimp, etc.<br />• Add more mushrooms to your diet.<br />• Incorporate eggs in your diet plan.<br />• Consume fortified food like milk, orange juice, yoghurt, tofu, cereals, soy, almonds, etc.<br />• Take Vitamin D supplements.</p>
<p><br /><b>Get active</b><br />Exercising can help prevent many health issues. This is also the best alternative to increase your testosterone levels as low testosterone levels can lower energy levels and decrease muscle mass.</p>
<p><br /><b>Add proteins, carbs, and fats</b><br />A balanced diet enhances your T- levels and has many health benefits. Maintain a balanced diet packed with proteins, carbs, and healthy fats as you age.</p>
<p><br /><b>Add these foods to your diet:</b><br />• Lean proteins (lean beef, healthy poultry, and seafood).<br />• Leafy greens, broccoli, berries, carrots, and avocados.<br />• Legumes and beans.<br />• Nuts and seeds.</p>
<p><br /><b>Meditate</b><br />Cortisol is a stress hormone released by adrenal glands in the kidneys when you're under stress. Increased cortisol impacts testosterone production negatively.</p>
<p><br />Have a daily ritual to unwind to help lower cortisol levels and improve sleep, which both can improve testosterone production. When you’re stressed out your T-levels drop significantly.</p>
<p><br /><b>Get quality sleep</b><br />Lack of sleep can adversely affect the secretions and levels of many essential hormones and chemicals in the body, including testosterone.</p>
<p><br /><b>Avoid alcohol and drugs</b><br />Heavy alcohol consumption can lower your testosterone levels and impair your fertility. Quit alcohol or lower the amount you drink. The use of drugs can decrease both the quantity and quality of your sperm.</p>
<p><br /><b>Takeaway</b><br />Low testosterone can make you feel discouraged, angry, or depressed. Keep in mind to also check medications that you’re using, as they may affect your testosterone levels. See your doctor and discuss various treatments available for you.</p>
