Testosterone is an important sex hormone (androgen) that exists in both sexes, but it differs in quantity and concentration. In the organism of a man plays a very important role:
- Enhances and accelerates the development of male sexual organs;
- regulates sperm production;
- increases the growth of hair on the body, except hair on the head;
- Enhances and enhances muscle growth;
- Enhances sexual desire.
Statistics show that testosterone levels gradually decline with aging. Lack of testosterone can cause serious repercussions on the body, including: decreased energy, fatigue, decreased muscle mass and strength, cognitive function decline (concentration, memory, and attention), decreased sexual interest and potency, depression, etc. Changes to this hormone in the function of time show its maximum values between age of18 and 35, after which there is reduced excretion; after the age of 35 years, its value decreases with a rate of 1% per year. If we exclude some serious diseases, the factors that influence the reduction of testosterone are stress, overweight (obesity), sedentary lifestyle, smoking, alcohol consumption, lack of sleep, and everyday eating habits.
How to increase testosterone levels?
There are several ways we can do this, and the best are regular physical activity, proper nutrition, and sleep. In addition, a certain type of supplements (nutritional supplements) can help increase this hormone, and there is also a medically supervised hormonal therapy by qualified health workers. And finally, the subjective feeling of an individual is very important in all of this, because optimism and faith that something can really be achieved contribute to the increased level of testosterone.
Here are the best ways to increase testosterone:
Control and reduce body fat:
Higher levels of body fat are in correlation with lower total levels of free testosterone. Regular physical activity with a healthy balanced diet is all that you should pay attention throughout your life, and your testosterone level will be very “grateful” to you.
A short intense training can show an increase in testosterone levels during and after exercise up to 70%. However, as much as individuals try to train and give their maximum, nutrition is the most important problem. It is important to emphasize that as the base from which they form, androgenic hormones (any of the hormones that affect the development of the male reproductive system) use cholesterol, therefore it is necessary to enter, as part of the total daily intake, saturated fat.
A study published in a journal of an American association states that 10-15% of testosterone levels in younger males occur mainly due to inadequate sleep and sleep less than 5 hours a night. The effects of poor sleep on testosterone levels have also been shown by a number of other studies done on rats. If you have problems with sleeping, hamsters, or having apnea (short-term respiratory failure or respiratory break), you should talk to your doctor because all of these are symptoms that can cause low levels of testosterone in and of itself. A quality dream involves 6-8 hours of continuous sleep. Try to lie and get up at the same time, avoid heavy dinners, and especially large amounts of alcohol during the night hours. After just one drink, it takes as much as 24 hours for the testosterone level to return to normal.
Science has proven what kind of adverse effects can cause emotions and stress on our health. According to scientific research, stress is one of the biggest “killers” of testosterone. Psychological and physical stress equally causes corticotrophin secretion – a release hormone that then stimulates the accumulation of cortisol. Higher levels of cortisol → lower testosterone levels. There are many situations and conditions in which a chronic shortage of testosterone has been proven. People who suffer from depression almost as a rule have 40%, and those with chronic headaches, even 50% less testosterone than usual values.
Since testosterone is a sex hormone, natural sexual activity significantly raises the level of this hormone. Couples who often lead love affectionate themselves, but also strengthen their mutual relationship and feel more emotionally. In addition, it has been found that regular and “good” sex has a beneficial effect on the human body and affects the health of both men and women. It has been proven that frequent sexual intercourse enhances potency and has a positive impact on the fertility of both men and women. Active sex life has a beneficial effect on people’s health, but sexual abstinence in many people has a negative impact on health. In some people, unregulated sex life leads to psychological problems, heart palpitations, chest bruises, depression, insomnia, migraine, and the like.
Natural nutritional supplements
- Omega 3 fatty acids – optimum production of testosterone is closely linked to the intake of omega-3 fatty acids. These fats lower the levels of cortisol and thus favorably affect the hormone relationships of testosterone – cortisol. Good sources of omega-3 fatty acids are: soya, walnuts, turnip oil (canola), the meat of sea fish (mackerel, tuna, salmon). Other sources used to produce omega-3 fatty acids are oils derived from marine microorganisms, as well as synthetically derived individual fatty acids (EPA and DHA ethyl esters);
- Zinc – a mineral that directly increases testosterone levels. One of the mechanisms to achieve this is the conversion of androstenedione to testosterone. Frequent finding of low testosterone in today’s population can be associated with the finding of zinc deficiency, and vegetarians are particularly prone to the problem because the foods are rich in zinc, mostly of animal origin. Rich zinc sources are veal liver, beef and lamb, and from plant sources sesame seeds, pumpkin seeds, and watermelon seeds;
- Selenium – considers its potential protective role against damage to the reproductive function caused by heavy metals through the activation of enzymes for the synthesis of testosterone that can increase synthesis and favorably affect the spermatogenesis and reproductive power of men;
- Vitamin C – lowers cortisol levels and allows the body to normally synthesize testosterone. Also, vitamin C inhibits aromatase, an enzyme that converts testosterone to estrogen;
- Vitamins A, B, and E – are essential for the production of testosterone. They can be compensated by a sufficient amount of fruit and vegetables;
- Vitamin D – in addition to helping to increase bone density, reduces the risk of certain types of cancer, improves the immune system, and protects against autoimmune diseases. However, in addition to all this, there is evidence that it can increase testosterone levels. Since vitamin D in large doses can have adverse effects, prior consultation with a doctor is advised.