Testosterone is a male dominant hormone responsible for many body functions like regulating sex drive( libido), proper distribution of fats in body, regulating muscle strength and growth, producing red blood cell and sperms in male body. Testosterone is produce by testicles in males and by ovaries in females( in small amount ). It is most important hormone for developing male characters. It starts increasing in male body during puberty and also responsible for development of sexual characters.
Side effect of having low testosterone :-
1. Excessive fat accumulation.
Excessive fat starts accumulating in different parts of body like belly ,thighs , love handles, chest etc this can result in overall body weight gain and other diseases.
2. Slow muscle growth.
Testosterone is majorly responsible for muscle growth and body strength .Decreased muscle growth is a clear indication of low level of testosterone .
3. Less hair growth .
Low tests levels can cause slow hair growth and excessive hair loss. High level of testosterone can also cause the same.
4. Low libido.
Decreased sexual desires is also a symbol of low testosterone level. Testosterone physiologically stimulate male sex drive.
5. Less body strength.
Testosterone can cause increase and decrease in muscle strength, endurance and mass. It stimulate production of muscles.
Generally testosterone level rises from puberty and reaches on its peak at the age of 25-28 and then it decrease with age.
But due to today's hectic lifestyle and bad eating habits causes decrease in T level in adult males and in this modern era people often take injectable testosterone which shows quick results but have many side effects like hair loss, kidney and liver disease, acne , rise in blood pressure and shrinking of testicles.
There are many natural ways which can boost testosterone level ,Lets discuss some of those.........
1. Food
Eating oily & unhealthy food is major cause of low T level and weight gain .Healthy fats and proteins are responsible for production of testosterone in body, so eat balanced diet and take care of your calorie intake ,fulfill your daily protein intake. Add full fat cows milk , paneer ,eggs ,chicken ,fish ,fruits ,chickpeas, coconut and other nutritious food to your daily diet .Reduce your sugar intake as excessive sugar consumption causes insulin spike which is not good for testosterone production.
Zinc is another vital mineral which is responsible producing sex hormones and also have other function like cell division ,cell growth ,wound healing and plays a important role in promoting immune system. Add food items rich in zinc like oyster ,red meat ,poultry products and lentils.
Also add onions ,garlic ,ginger ,fruits like watermelon ,muskmelon and banana , seeds and green leafy vegetables in your diet as they trigger body to produce testosterone and sperms.
2.Sunlight
Sun is the greatest source of vitamin D, If you consult a doctor about low testosterone level he'll definitely recommend you Vitamin D pills. Many studies have shown the positive effect of vitamin D on test count also Vitamin D increase absorption of minerals like calcium and iron which help in increase bone health and production of red blood cells.
Only 10-15 minutes of direct sunlight in morning or in evening can help in fulfilling your Vitamin D requirement and It is shown by searchers that sunlight can reduce cortisol level in body which boost tests production.
3. Workout
Exercising can boost testosterone level . Add endurance and resistance training in your workout routine, lift weights . Some exercises like deadlifts , squats , lunges , bench press can help in rapid increases in T level. Intense workout have greater impact on T level try to decrease resting time during workout and increase reps & sets it will also help in fast burning of body fats and result in weight loss.
4. Sleep 
Quality sleep of 7-8 hours is very important for person seeking healthier body and mind. Sleep help in decreasing stress , anxiety and body pain. Men's testosterone level is on its peak in morning and slowly decreases throughout the day. Timing of sleep is important, best time for quality sleep is between 10 pm to 4 am so never skip your sleep during these hours also "quality over quantity", 7-8 hours of sound sleep is enough ,prolong sleeping habits can have adverse effects.
5. Stress management
Stress can cause lower testosterone which result in decline sexual desire and increase in anxiety . Cortisol is the major stress hormone which secretes in result of chronic stress condition .When cortisol level increases in body testosterone decreases there is inverse relation between both. So try to spend some time with your loved ones , meditate , take some rest from work and give some time to yourself, travel and do things which you love to do.
6 . Shilajit and Ashwagandha
Shilajit is a ayurvedic medicine found in rocks of himalaya mountain range formed due to decomposition of plants in centuries ,known for its various benefits on men sexual health and can help in increasing testosterone level naturally, Also it can be beneficial in slowing down aging , can reduce iron deficiency ,promote heart health and can cure infertility in men . Consume 1-2 drop of liquid ( recommended dose is about 300-500 mg per day) shilajit before going to bed with lukewarm cow milk for better results ,shilajit might take few weeks to show its effectiveness. It is recommended to consume shilajit in winters as it may cause excess heat production in body in summers.
Ashwagandha is another ayurvedic medicinal herb which is proven for its benefits on men sexual health and well being. As its name suggest "ashwa" mean horse and "gandha" means smell it is a herb which smells like horse. Major benefits of ashwagandha is that it help in fighting depression ,decrease production of stress hormone ( cortisol ), increase muscle growth, increase bone density ,have anti-cancerous properties , increase fertility in men and improve testosterone level . Take 1 tablespoon of ashwagandha powder in milk before bed for max benefit.
7. Avoid plastic products
In today's life we excessively use tiffins , bottles ,packaging products which are made of plastic and some research's a have shown that people who are exposed to excessive plastic based products found to have low level of testosterone in blood. So try to minimize your usage of plastic and other harmful chemical based products.
End lines
Natural methods take time to show results but comes with no side effects and can be trusted for a long period of time .Avoid chemical based products and replace them with natural things. Use Iron utensils for cooking , herbal beauty products , copper bottle for drinking and storing of water.
Most important stay happy and keep smiling.
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