As for hormones, it is said that testosterone is the royal hormone. In men testosterone is mainly produced in the testicles. In women, much less testosterone is produced in the ovaries. Testosterone production in the body increases significantly in late adolescence and begins to decline after the age of 30. Testosterone is an important sex hormone that has a major influence on muscle mass and bone density, body fat, mood and the production of red blood cells.
Low testosterone levels can cause a variety of symptoms, including weight gain, decreased sex drive, lack of energy, depression and low self-esteem. Although testosterone levels naturally decrease with age, there are many ways to increase testosterone levels to maintain optimal levels of this important hormone.
Signs and symptoms of low testosterone levels.
Men.
Little or no interest in sex (low sexual desire)
No permanent erection, no erection
I can't get any muscle.
Depression
Lethargy, weakness and generally low energy levels
I cannot concentrate.
Low motivation.
Unexpected weight gain
Hair Loss
Decrease in strength during the exercise
signs of gynecomastia, an abnormal increase in the size of breast tissue
Tiredness
Depression
Loss of muscle and bone mass
It is difficult to concentrate.
Weight gain
Painful sex.
If you experience three or more of the above symptoms regularly, i.e., if they occur daily and you have had them for more than a few weeks, see your doctor to have a blood test for testosterone levels, and then follow these steps
How you can increase your natural testosterone levels
Reduce your stress level
In today's hectic society, reducing stress levels is easier said than done. We worry about our jobs, our children, and we are stressed about our finances and relationships. Studies have shown that our cortisol levels increase when we are under chronic stress. Cortisol is a stress hormone and is released by the body in small amounts during the day in response to various stimuli. However, chronically high cortisol levels can quickly lead to a drop in your testosterone levels.
Get plenty of sunlight (vitamin D)
Vitamin D is known as a sunshine vitamin. According to a study of German researchers it has not only many health advantages, like e.g. assistance with the weight acceptance, but it can work also as natural Testosteronstimulans. Ideally, you should expose yourself to the sun for at least 20 minutes daily to optimize your body's vitamin D level.
If you live in a more northern climate without regular direct sun exposure and daily sunbathing is not practical for you, I strongly recommend taking a high-quality vitamin D supplement.
Fenugreek supplemented.
Fenugreek is a plant that is used in alternative and herbal medicine to treat a variety of diseases. Fenugreek is a plant that grows in the forests and its pods contain small brown to golden fenugreek seeds. It is often used as a spice and is sometimes found in personal care products such as shampoo and soap.
Fenugreek is a good source of several important nutrients, but its beneficial effects are mainly used to stimulate testosterone and libido. In one study, researchers administered 500 mg fenugreek per day to 30-year-old schoolchildren. The men combined fenugreek with an eight-week weight-lifting program, with half of them receiving the supplement and exercising four times a week.
When the researchers compared the fenugreek supplement group with the group without supplementation, they found a slight decrease in testosterone in the group without supplementation and an increase in testosterone in the fenugreek group. They also found a 2% decrease in body fat in the fenugreek supplement group.
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