Most men associate testosterone only with sexual desire and erectile dysfunction, but this male hormone plays a more significant role in overall health.
But it is possible to stimulate the production of this hormone and allow testosterone levels to return to being acceptable.
Testosterone controls sexual development and reproduction. During puberty, this male sex hormone causes specific physical changes, including:
- The growth of facial and body hair;
- The maturation of the sexual organs and sperm production;
- The lowering of the tone of voice.
In addition to sexual development, testosterone plays a role in the growth of bones and muscles and the production of blood cells, while also regulating mood and energy levels.
There can be a wide range of factors that come into play that contribute to decreasing testosterone production.
Over time, production can naturally drop and decline, or it can also be linked to problems with the pituitary or adrenal gland. Generally, all men over the age of 30 see a gradual and unstoppable drop in testosterone levels.
Diet can also play an important role. Some foods provide the nutrients needed for healthy testosterone production, while others can hinder it.There is a lot of talk about it, yes, but it is possible to control it
Contents
- There is a lot of talk about it, yes, but it is possible to control it
- Exercise
- There may be side effects
- Dangerous side effects
- Hypertension
- Higher number of red blood cells
- Enlarged prostate
- High levels of PSA
- Liver damage
- What to do
- Diet
- Specific food intake
- Low-fat milk and vitamin D
- Foods rich in zinc
- Fatty fish and fish oil
- Egg
- Food wrapped in plastic or canned
- Processed foods
- Alcohol
- Dangerous side effects
According to one estimate, 39% of men over 45 who see their doctor are deficient in testosterone. But research shows that there are ways to increase testosterone levels naturally, with the resulting health benefits that come with it.
The ways to naturally increase testosterone are:
- Exercise regularly
- Follow a balanced, low-sugar diet;
- In case of deficiency, replenish vitamin D and zinc;
- Strive to lower stress levels
- Get enough sleep to feel truly rested.
These are healthy habits that everyone can practice. Exercise
You yourself can be your source of testosterone by simply engaging in increased physical activity.
All forms of exercise increase testosterone production. But building muscles through strength training is the most effective.
Muscle requires testosterone to form fully and once replenished, it will stay for a while. Focusing on compound movements, i.e. exercises that involve more than one muscle group, is an effective way to preserve strength, flexibility and muscle mass.
High-intensity interval training has become a popular motorcycle topic in recent years. During such a workout, you engage in periods of intense cardio alternating with periods of low intensity activity.
A 2017 study of athletes who performed such workouts showed a small increase in free testosterone. There may be side effects
As we have already said, before moving on to supplements it would be good to try the natural methods, which work, if it is about testosterone levels just below average. If it really does not work and if you are over forty, you could switch to supplements, but we advise you to be followed by your doctor, who will be able to show you the best solution for you.
You can choose from many supplements on the market. The advice is to choose a supplement that is made in a completely natural way. Supplements that contain chemicals can have potential side effects.
This is why you should be especially careful when it comes to testosterone. In addition, it is generally recommended that individuals at least fifty years of age take supplements.
For men of reproductive age, these drugs can permanently alter their natural hormone production as the body becomes dependent on these supplements.
Potential side effects of testosterone chemical supplements include:
- Hair loss
- Acne;
- Testicular atrophy;
- Prostate problems
- Loss of libido
- Increased aggression;
- Infertility.
Dangerous Side Effects
But there can be even more serious side effects, such as: Hypertension
Hypertension puts a strain on the heart. It can lead to hypertensive heart disease and coronary artery disease, and is a risk factor for stroke, artery aneurysms and other conditions, such as peripheral arterial disease. It can also lead to chronic kidney disease. Higher number of red blood cells
Testosterone can cause the body to make too many red blood cells. This increases the risk of heart disease, which can lead to heart attack or stroke. Enlarged prostate
The prostate may become enlarged while taking these chemical supplements, which could make urination difficult and painful. This is one of the reasons why a prostate exam is a must before you start taking testosterone supplements. Elevated PSA levels A PSA
test is a blood test that allows you to quantify a substance called prostate specific antigen in the blood. It is used as a screening tool for prostate cancer. In a healthy male, the PSA level should be less than 4 nanograms per milliliter of blood. Anything above 4 is considered abnormal and can indicate prostate cancer. Liver damage
Testosterone boosting products, especially those consumed orally, carry the risk of severe liver problems. What to do
There may be other alternatives to medications that are worth trying, such as physical activity, a balanced diet, and lowering stress levels. Supplements should be a last resort.
For these reasons, natural methods are recommended. Diet
Here are some foods you should eat, and others to avoid if you are looking to increase your testosterone levels. Specific food intake
Diet doesn’t always return immediate results when it comes to hormone production. Think of it as a way to improve your body so that it can produce testosterone more easily.
Eating foods rich in these nutrients your body needs to produce testosterone is the best option and is certainly more recommended than simply taking supplements. Low-fat milk and vitamin D
Vitamin D is an important resource the body needs when it comes to hormone production, especially testosterone.
Milk is an important component of any diet for developing and maintaining strong bones and teeth, but with the added benefit of a vitamin D boost, the benefits will increase even further.Foods Rich in Zinc
Red meat, beans and seeds are all excellent sources of zinc. This mineral is important for testosterone production and, when eaten in the right quantities, can provide benefits that go beyond simply increasing zinc levels.
However, eating too much red meat has been linked to serious health risks such as increased cholesterol and potential bowel cancer. Fatty fish and fish oil
Fatty fish, such as salmon, sardines and trout, are rich in important omega 3 fatty acids. Fatty acids have been found to have a positive correlation with improved testicular function and therefore with a better testosterone production.
Other benefits include reducing risk factors for heart disease, improving eye health, and even fighting depression and anxiety. Eggs
More specifically, egg yolks. These are great sources of vitamin D and other nutrients like calcium, magnesium, potassium, and more.
If you have cholesterol problems you need to keep an eye on your intake, but most people can safely incorporate this nutrient-rich food without much worry. Plastic Wrapped or Canned Foods
According to a 2013 study, those who worked in BPA environments had lower testosterone levels.
The average consumer is not exposed to that level of BPA, but a survey showed that the vast majority of men attending a fertility clinic had BPA in their urine samples. While reducing your intake of prepackaged foods this way might not make much of a difference, it can’t hurt, and it encourages you to eat fresher foods. Processed
foods Trans fats have been linked to decreased testicular function in men. These types of fats are most commonly found in highly processed foods, which are also high in sugar and sodium.
Whenever you spot something that could be an easy or very tasty snack, take a look at the nutrition chart to see what you are putting into your body.Alcohol
Before we move on, this doesn’t mean that alcohol should be avoided at all costs, but drinking to excess can have harmful effects.
One study revealed that men who drank more had lower testosterone, and women who drank more had higher.
In any case, the advice is to avoid alcohol as much as possible, even if a mistake from time to time could also be there, but always in a very moderate way.
As we have seen, it only takes a little effort to get testosterone levels back to normal!
https://www.researchgate.net/publication/340580955_The_effect_of_dietary_fat_on_testosterone_levels_in_resistance_trained_men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6842386/
