Testosterone is perhaps the most important sex hormone for boys and men. This hormone controls the physical male characteristics and plays a major role in fertility. The testicles (test balls) make the testosterone. From the age of 25-30 years, testosterone levels begin to decline naturally. This is a natural process, but it can also deteriorate faster than you would expect. And the latter is a problem because research shows a serious link between low testosterone and obesity, an increased risk of illness, problems with sexuality, and premature death.
Why Is Testosterone So Important For Men?
Testosterone helps with the physical changes that a boy turns into a man. The period that this change takes place is called puberty. These changes include:
- Growth of the penis and testicles.
- Growth of facial hair, pubic hair and other body hair.
- Deepening the voice.
- Build up of muscles and strong bones.
- How Does Testosterone Work?
The brain and the pituitary, a small gland at the base of the brain, control the production of testosterone through the testicles. From there, the testosterone moves through the blood to do its important work.
The testosterone levels change from hour to hour. The levels are usually highest in the morning and at night they are the lowest. Testosterone levels are highest around the age of 20 to 30 years and fall slowly after the age of 30 to 35 years. This decrease is about 1% per year.
What Can Go Wrong With The Testosterone Levels?
For many reasons, testosterone levels may decrease and remain too low. It is less common but the testosterone levels can also become too high. When this hormone is not in balance, you can get health problems. Ask your doctor if you recognize any of the problems listed below or want to check your testosterone level. You can then receive a treatment to solve the hormonal problems.
The Symptoms Of Too Low Testosterone
Early symptoms (changes that you feel) and signs (abnormalities a doctor finds) of too low testosterone in men include:
- A decrease in libido.
- Bad erection.
- Low number of sperm cells.
- Enlarged or sensitive breasts.
Later, a testosterone layer can lead to reduced muscle strength and reduced strength of the bones, less energy and ultimately infertility.
Some things, such as extreme exercise, a bad diet or a serious illness can temporarily reduce your testosterone. Having a healthy lifestyle, regular (normal) exercise and a good diet helps you to maintain a normal testosterone level.
The Symptoms Of Too High A Testosterone
If young boys have too much testosterone, they can reach puberty too early (sometimes even before the age of 9). Rare diseases, such as certain types of tumours, cause boys to produce testosterone sooner than usual. Young boys can also produce too much testosterone if they touch the testosterone gel that a mature man uses for treatment. It is therefore important to keep this under lock and key.
How Do You Know What Your Testosterone Level Is?
To measure the testosterone level, the doctor can do a blood test. The test must be done in the morning between 7 am and 10 am. If the result is abnormal, the test must be repeated to be sure of the result. In healthy men, testosterone levels can change a lot from day to day, so a second test is often desirable.
The Importance Of Testosterone
Testosterone is an indispensable, male hormone that is responsible for the development and maintenance of male characteristics. Women also have testosterone but in much smaller quantities.
Testosterone is an important male hormone. A male fetus begins to produce testosterone seven weeks after conception. The testosterone rises during puberty, with the peak in the late teens, after which the production levelled off. After the age of 30, it is normal that the testosterone levels of a man fall slightly every year.
Most men have more than enough testosterone. But it is possible that the body produces too little testosterone. This can lead to a condition called hypogonadism. This can be treated with a hormonal therapy that requires a doctor’s prescription, along with careful monitoring and guidance. Men with normal testosterone levels should not really consider therapy with testosterone.
6 Natural Ways To Increase Testosterone
During puberty, testosterone in boys is one of the main causes of physical changes such as an increase in muscles, a deeper voice, growth of the penis and testicles and hair growth. However, good levels are also important at an adult age and even when you get older.
In adults, healthy levels are important for general health, disease risk, body composition, sexual function and much more. Moreover, a good testosterone level ensures a quick gain in muscle mass and vitality.
Interestingly, it also plays an important role in female sexual health and well-being. The research is quite convincing: both men and women, especially as they age, have to ensure that they have healthy levels of testosterone.
Here are six ways to increase your testosterone in a natural way.
1: Increase Testosterone Through Exercise And Weight Lifting
Physical activity is one of the most effective ways to tackle various lifestyle-related diseases. Interestingly, it can also be an incentive for your testosterone. A large study showed that people who did regular exercises had higher testosterone levels. In the elderly, physical exercise increases testosterone levels, fitness and reaction time.
New research in overweight men suggests that increased physical activity was even more beneficial for increasing testosterone levels than a weight loss diet. A resistance workout, such as weightlifting, is the best type of exercise to stimulate your testosterone in both the short and the long term.
High-intensity interval training (HIIT) is also very effective, although this type of exercise is not suitable for everyone.
The intake of caffeine and creatine as a supplement can further stimulate levels of testosterone in combination with a training program.
2: Increase Testosterone By Eating Proteins, Fats And Carbohydrates
What you eat has an important influence on your testosterone as well as on your other hormone levels. Therefore, you should pay attention to your calorie intake and have a diet strategy for the long term. Constant diets or overeating can disturb your testosterone levels. Eating enough protein can help you maintain healthy levels of testosterone and can help with fat loss, which is also linked to your testosterone.
Research shows that the intake of carbohydrates also plays a major role in optimizing your testosterone levels during strength training. Research shows that sufficient healthy fats are also beneficial for your testosterone and your health. A diet based mainly on whole grain and whole foods is best, especially a healthy balance of fats, proteins and carbohydrates is essential. This can optimize both the hormone level and your health in the long term.
3: Increase Testosterone By Lowering Your Stress And Cortisol Levels
Research has shown the dangers of long-term stress, which can also increase the levels of the hormone cortisol. An unnatural increase in cortisol can quickly reduce testosterone. These hormones actually work like a seesaw, when one goes up, the other goes down.
tress and high levels of cortisol may also increase food intake, weight gain and the storage of harmful body fat around your organs. These changes can also have a negative impact on your testosterone levels. For both optimum health and optimal hormone levels, you should try to reduce stressful situations in your life.
Focus on a diet based on wholemeal and unrefined food, regular exercise, a good night’s sleep, pleasure and a balanced lifestyle as this can reduce stress and improve your health and testosterone.
4: Increase Testosterone By Vitamin D
Vitamin D is fast becoming the world’s most popular vitamin.
Research has shown that it has various health benefits and that it can also work as a natural testosterone booster. Despite its importance, nearly half of the Dutch population has a vitamin D deficiency and an even higher percentage has terrifying levels. A 12-month study showed that supplements with about 3,000 IU of vitamin D3 per day increased testosterone levels by about 25%.
In the elderly, vitamin D and calcium also optimized testosterone, which led to a reduced risk of falling.
5: Increase Testosterone By Vitamin And Mineral Supplements
Although the benefits of multivitamins are under attack, specific vitamins and minerals can be beneficial. One study showed that zinc and vitamin B supplements improve sperm quality by 74%. Zinc also increases testosterone in athletes and in people who have a zinc deficiency.
Other studies suggest that vitamin A, C and E may also play a role in the levels of the sex hormone testosterone, although some more research needs to be done.
Research also shows that, of all the vitamins and minerals available, vitamin D and zinc are the best solutions for increasing testosterone levels.
6: Increase Testosterone By A Good Night’s Sleep
Getting a good night’s sleep is just as important for your health as your diet and exercise. It can also have an effect on your testosterone levels. The ideal amount of sleep differs from person to person, but a study showed that sleep of only 5 hours per night was linked to a 15% reduction in testosterone levels.
Another study showed that those who slept for only four hours a night were found to have deficient levels. Other long-term studies support this. A study has shown that for every extra hour of sleep you get, your testosterone rises on average by 15%.
Although some people perform well with less sleep, research suggests that about 7-10 hours of sleep per night is the best for health and levels of testosterone.