Are you aware of how important maintaining normal testosterone levels is to your sex life? Did you know that having low testosterone can negatively impact your sexual health? If your testosterone levels drop so low, you will experience a number of side effects that will deprive you of having fun and pleasurable sex. You will also encounter various physical and mental changes that can lower your quality of life.
Understanding the importance of testosterone – What is the role of testosterone?
Testosterone is the primary male sex hormone. It spearheads and contributes in many important physical and sexual functions in men, and is naturally produced in the human body from the fetal stage to the puberty stage and through adulthood. It is also present in women, but in much smaller amounts than in men.
Throughout a man’s life, testosterone plays a key role in several bodily functions and processes, including:
Testosterone is necessary for the growth and development of bones. It is crucial in bone density and strength.
Testosterone helps in the formation healthy muscles. It promotes muscle mass and strength.
Male genitalia development
Testosterone supports the development of the penis, testicles, prostate, and other male sexual and reproductive organs.
Body hair growth
Testosterone facilitates the growth of different body hair, including facial hair, pubic hair, leg and arm hair, and chest hair.
Deepening of the voice
Testosterone contributes in the voice change that boys go through once they start their puberty years.
Testosterone is essential in the production of sperm in the testicles. It ensures that the sperm cells produced are high quality, have good structure, and have excellent motility.
Testosterone promotes a man’s sex drive or libido. If testosterone levels are normal, the desire for sex should be there.
Determining your testosterone levels – How do you know if your testosterone levels are normal?
In general, testosterone levels in men peak during late teens or early 20s. And, once he reaches the age of 30, his testosterone levels start to gradually decrease by about 1% each year.
The normal testosterone levels (measured in nanograms per deciliter) per age group are as follows:
- Below age 25 – between 300 and 1100
- From 25 years to 29 years – between 250 and 1100
- From age 30 years to 34 years – between 230 and 1000
- From age 35 years to 39 years – between 220 and 980
- From age 40 years to 49 years – between 200 and 980
- From age 50 years to 54 years – between 170 and 920
- From age 55 years to 59 years – between 200 and 900
To know your testosterone levels, you have to get a testosterone level test. The steps involved in a testosterone levels test are:
- Get a sample of your blood.
- Submit your blood sample to a laboratory for analysis.
- Wait for your test result.
That’s basically it. A testosterone level test is pretty simple and straightforward. For more accurate test results, you have to do the test early in the morning, maybe around 7 am to 10 am, because that is when your testosterone levels are at their highest.
The Dangers of low testosterone – What happens if your testosterone levels are low?
Once you receive your testosterone levels test result and see that you have low testosterone, you should discuss with your doctor as soon as possible how to fix the problem. Or else, you will encounter certain changes to your physical, mental, and sexual function. Below are examples of common side effects of low testosterone:
Reduced sex drive
Low testosterone will cause a decrease in your desire for sex.
Low testosterone will make it difficult to achieve and sustain an erection for sexual intercourse.
Low sperm count
Low testosterone will result in reduced sperm count, as well as poor sperm quality, and can eventually develop into infertility.
Bone and muscle loss
Low testosterone will lead to loss of muscle strength and bone density.
Testosterone-boosting foods – What should you eat to increase your testosterone levels?
Your diet is crucial to keeping your testosterone levels normal. Therefore, you have to know which foods have testosterone-boosting abilities and include them in your day-to-day meals. The following are highly recommended healthy foods that can help you enhance your testosterone levels and overall sexual health:
Oysters are an excellent source of zinc, which is an essential nutrient that helps in testosterone production. If you do not have enough zinc in the body, you will suffer not only from low testosterone levels but also impotence, skin and eye problems, and hair loss.
Tuna is a healthy fish that contains high concentrations of vitamin D, which is an essential vitamin that can help increase testosterone levels, and support heart and cardiovascular function, protecting you against heart attacks, strokes, and other disorders. It is also low-calorie and loaded with good proteins.
Eggs are overflowing with healthy cholesterol that aids in testosterone production and testosterone maintenance in the body. If you eat one to three eggs a day, you can better manage your testosterone levels, and also avail of other essential nutrients, such as vitamin D, protein, vitamin B6, vitamin B12, and selenium, which help in lowering the risk of heart disease.
Cabbage is a vegetable that is rich in indole-3 carbinol, a compound that is useful in testosterone production. It is also a good source of many other essential nutrients that can protect you against high blood pressure, high cholesterol, breast cancer, and colon cancer.
Garlic is a flavorful food that contains allicin, a substance that can lower your cortisol levels and increase your testosterone levels. Cortisol is a hormone released by the body as a response to stress, and it can suppress the production of testosterone. So, by reducing the amount of cortisol in your body through eating more garlic and managing your stress, you can increase your testosterone levels.