What it is, what
its function is and if it can be increased naturally
The testosterone is a major sex hormone and the associated
male (although the ovaries also produce small amounts).
Being at normal levels is necessary both for normal
development and for the body to perform important functions. Many of them
(muscle maintenance, hair health, normal sex life) also affect self-esteem and
mental health, so testosterone has a great impact on life.
Testosterone function
Although it is present before birth it is during puberty
when its levels begin to increase to promote the development of male
characteristics: the development of the musculature, the worsening of the voice
and the appearance of hair throughout the body.
Once maturity is reached, the action of testosterone remains
important. On the one hand, it helps maintain those sexual characteristics such
as musculature and hair. It is also involved in the sexual response and its
absence can cause the appearance of erection problems and infertility. Finally,
it could be a protection against bone wear, helps to enhance muscle mass and
has other effects on the musculoskeletal system.
Effects and benefits of testosterone
Testosterone is responsible for many functions beyond sexual
response and has a great impact on men's fitness and sports performance. These
are some processes on which testosterone levels influence.
To fatigue: higher levels of testosterone reduce fatigue and
shorten recovery periods after physical exertion.
At the levels and distribution of body fat: at lower levels
of testosterone, more fat and specifically more abdominal fat.
When developing muscle mass: testosterone is an anabolic
hormone and promotes the creation and maintenance of muscle mass.
To sexual activity: testosterone influences both libido
levels and the physical ability to have sex since it is necessary to have and
maintain an erection.
At fertility: testosterone influences normal sperm
production, and is, therefore, necessary for fertility in a man.
To the bones: Unusually low levels of testosterone can cause
a loss in bone density, which increases the risk of fractures.
How to increase testosterone levels
If you suffer from a health problem that affects your
testosterone levels, it is best to consult with your doctor if there is any
treatment you need or what you can do to solve the problem, but if you simply
want to increase those levels a little without treatment, these are some things
you can try.
Exercise. Physical activity is the easiest and most
effective way to raise testosterone levels in your body. And within the
exercise, weight training. A lot of studies have shown this relationship, also
in older men, in men with obesity.
Control your diet. Making strict diets intermittently with
their consequent yoyo effect can unbalance the endocrine system and affect
long-term testosterone production. Instead, it is better to pay attention to
what you eat, following a diet based on unprocessed foods and with a sufficient
supply of protein, carbohydrates, and fats.
Reduces stress. Testosterone has with cortisol, the hormone
associated with stress, a relationship like two people sitting on a seesaw:
when one goes up, the other goes down. So to maintain high testosterone levels
it is important to keep stress at bay.
Sunbathing. Vitamin D fulfills many functions in our body,
and some studies indicate that it could act as a natural testosterone enhancer.
One of the simplest ways to increase vitamin D levels is to get enough
sunlight. That does not mean that you have to toast yourself like a lizard on a
rock, but it does try to receive the sun's rays for a little while every day.
If this is not possible, vitamin D supplements can also help you.
Eat foods rich in zinc. Several studies indicate that zinc
is a mineral with a direct effect on testosterone production. Foods such as
oysters and clams, liver meat or pumpkin seeds are rich in zinc.
Sleep a lot and well. Quality and sufficient rest is part of
a healthy life as well as eating well and being active. In addition, although
the number of hours of sleep depends on each person, one study found that
sleeping only 5 hours each night could be related to a 15% decrease in
testosterone levels.
Stay away from alcohol and other drugs. In general, try to
maintain a healthy lifestyle and within it, reduce or avoid the consumption of
alcohol and other substances that affect health in general and the production
of testosterone in particular.
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