Testosterone is the hormone that plays an important part not only in the male’s body and health but also female’s. Testosterone helps to maintain sex drive, muscle mass and bone density. Testosterone is responsible for penis and testis development in males. It is also responsible for deepening of voice during puberty, hair growth, especially in pubic areas. Testosterone strengthens the muscles and helps in bone growth in men. Young boys with low amount testosterone may have weaker muscles, no or less facial hairs, no or minimal enlargement of their genitals and their voice does not deepen as testosterone is responsible for all these functions in a men’s body. Testosterone is also important in a female’s body, it is produced in the ovaries and adrenal glands, and it’s responsible for the ovarian function, strengthening of bones and sexual behaviour in women’s body.

The balance of testosterone:

Excess of testosterone is as much a problem as lack of testosterone we can also consume foods or supplements to fulfil the level of testosterone required by the human body. The low level of testosterone causes the reduced body and facial hair, loss of muscle mass, low libido, impotence, small testicles, reduced sperm count and infertility, increase in the size of breast in males. These conditions are not only related to sexual organs, but they can also cause irritability, poor concentration, depression, brittle bones and an increased risk of fracture. The excess of testosterone can also cause acne, liver disease, difficulty in urinating, insomnia and high cholesterol etc.

How can you boost your testosterone production?

Exercise regularly:

People who lift weights regularly or stay active through cycling running, working out at the gym or however way they, please have better levels of testosterone. Obesity can also cause lower levels of testosterone, so you need to shed off that extra weight which will help you boost your testosterone.

Do not lose sleep:

You need seven to nine hours of every night’s sleep for your body to function properly. When your body functions properly, it produces the required amount of testosterone.

Cut off sugar:

Cutting off sugar from your life is always a good idea. Sugar does not keep you fit and healthy. Diabetic or not, sugar decreases the testosterone levels in the blood to 25 per cent.

Take a proper diet:

Instead of using supplements add natural boosters of testosterone in your diet. Some of these superfoods are:

Onion and garlic:

Both of these have natural plant chemicals flavonoids which help boost testosterone levels in your body.

Proteins:

Protein is the essential nutrient not just for your muscles but also testosterone so fill up on lean beef, chicken, eggs, fish and or lentils. Tuna fish has been proven to be the best booster as it is enriched in vitamin D.

Oysters and shellfish:

They are not just tasty but also great testosterone boosters. These both contain zinc that is a nutrient responsible for the growth of sex hormones during puberty.

Fruits and vegetables such as broccoli, cabbage, and kale contain indole-3-carbinol which controls estrogen levels. Have a proper diet, get a good night’s sleep, keep the extra weight off, and you’ll live a perfect life with perfect levels of testosterone.