Testosterone is one of the most important hormones in men and controls facial hair growth and sexual health, among a host of other body functions. The ideal testosterone levels in the body are around 350 to 1000 ng/dL, but this starts to wane around the age of 40, leading to problems such as brittle bones, obesity and impotence. Building and maintaining your testosterone levels are important if you are trying to build muscle or if you want to improve your sexual health.
Purpose
Testosterone is 'the' male hormone; it is the only hormone that drives sexual desire in men. A low testosterone level could lead to problems such as a loss of erection. It also helps build muscle when you hit the gym, helping you get a lean physique while maintaining your immune system.
See Your Doctor
The telltale sign of a low testosterone level is when you are unable to get an erection. However, other signs could include weight gain leading to obesity, brittle bones, high cholesterol and insomnia. "Men's Health" recommends getting your testosterone levels checked once a year to make sure everything is okay.
Building Testosterone
If you have low testosterone levels, it is likely that your doctor will prescribe some kind of injections or pills, but these can have multiple side effects. However, a lot of physicians are now supporting the use of natural foods to build testosterone levels in the body.
Foods
According to 4-Men, a diet rich in proteins, green vegetables and meat can help increase testosterone levels in the body. Proteins build muscle, but whey or egg proteins can build testosterone. Similarly, green vegetables such as Brussels sprouts, kale, watercress, broccoli and cabbage are a rich source of phytochemicals that curbs the production of estrogens in men. Avoid red meat or meat that is rich in saturated fats such as pork. Instead, choose lean meat like chicken and fish. Though science does not know why, meat helps in gaining lean muscle and increasing testosterone levels.
Exercise
Ron Geraci of "Men's Health" suggests weight-lifting exercises and a regular cardio workout in addition to eating testosterone-building foods. He also suggests skipping any kind of fad diets, since they result in more harm in the long run.
Tips
Include at least 30 percent fat in your diet. Fat is important for most body functions, including the production of testosterone. Sleep for at least eight to nine hours a day.
