Testosterone is the most important male sexual hormone. It is natural for testosterone levels to decline as a person ages, but there are steps they can take to slow and perhaps reverse the process.
Testosterone is vital to a person's overall health and well-being. Low testosterone levels can negatively affect body composition, and as people age, decreased testosterone levels can also lead to weight gain.
Low testosterone levels also affect sexual function, resulting in decreased sexual intercourse, fewer erections, and infertility.
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Controlling testosterone naturally
In a recent study, 9,054 men ages 19 to 39 with a healthy weight found normal testosterone levels, It ranges from 264 to 916 nanograms per deciliter (ng/dL).
Drug companies promote products that are supposed to increase testosterone, and while these help some people, they can also slow down the body's ability to naturally produce testosterone. Additionally, these drugs are not risk-free.
A 2016 study stated that the benefits and safety of long-term use of testosterone replacement products are unknown. The best way to improve testosterone levels is to adopt some lifestyle habits that can improve overall health and wellness.
Getting adequate sleep
Sleep Deficiency can negatively affect levels of hormones and chemicals the body needs to function properly, including testosterone.
A study from the University of Chicago found that testosterone levels may decrease in men who do not get enough sleep.
10 men around the age of 24. They had the healthy man first sleep 8 hours a day at home for 1 week and then spend 11 nights in the laboratory. They slept 10 hours for 3 nights and 5 hours for the next 8 nights. Doctors checked their blood every 15 to 30 minutes throughout the final night.
Researchers found that after just 1 week of limited sleep, daytime testosterone levels dropped by as much as 15 percent. In contrast, normal aging sees testosterone decline by only 1 to 2 percent per year.
Prioritizing sleep can help maintain testosterone levels. People should try to get at least 7 to 8 hours of sleep each night. Anyone who has trouble getting good quality sleep on a regular basis should talk to their doctor.
Eating a balanced diet
Research has long shown that good nutrition protects testosterone levels and overall health.
Low testosterone levels and being overweight may lead to a variety of inflammatory conditions and impaired neurological function, according to a report in the Journal of Neuroinflammation.
Additional research has shown that It showed overeating and disrupted hormone levels in the same line. This effect is most pronounced in athletes and very active people.
The best diets are those that include mostly whole foods and offer a healthy balance of fats, carbohydrates, and protein. Eating a healthy and nutritious diet can keep all hormone levels balanced in the body and ensure optimal long-term health.
Getting rid of excess weight
Research shows that losing more weight A study in the Journal of Clinical Endocrinology reported that some obese men between the ages of 14 and 20 had up to 50% less testosterone.
Doing physical activity
A study in the European Journal of Applied Physiology found that the more active an individual is, the more testosterone they will have. Another study suggested that increased physical activity is more beneficial than weight loss for improving testosterone levels.
However, it is a good idea not to overdo it, as high exercise levels can cause low testosterone. In fact, the same study found that long-distance runners may experience low testosterone levels. Researchers thought this might be due to insufficient energy and improper nutrition.
Reducing long-term stress
Long-term and chronic stress is dangerous and can cause many problems in the body. Responsible for managing various processes including stress, immune response and metabolism It increases the hormone cortisol. High cortisol negatively affects testosterone.
A 2016 study found that stressful events contribute to erratic changes in testosterone levels in men. Two months before final exams, 58 male and female medical students surveyed provided saliva samples while under exam stress.
The men in the study showed significant increases in salivary testosterone under test stress, while the women had significantly reduced testosterone levels.
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Researchers suggest that the stress response in male study participants resulted in aggression, emotional inhibition, and rumination, which may explain differences between genders.
Consuming vitamins and supplements
A study published in the Journal of Hormone and Metabolic Research found that taking vitamin D supplements may contribute to increased testosterone levels when deficiency is corrected.
Getting at least 15 minutes of direct sunlight each day can also help manage vitamin D levels. . Food sources high in vitamin D include salmon and other fatty fish or fortified dairy and grain products.
DHEA is a hormone that helps produce testosterone and other hormones that affect body composition. As a person ages, DHEA levels decline, as do testosterone levels.
One study involved giving DHEA supplements to a group of older men. Researchers found that the supplements produced small but significant positive effects on body composition. Consuming healthy fats found in fish and flaxseeds can help the body use the DHEA it produces.
Magnesium supplementation may help normalize testosterone levels after a possible magnesium depletion. A study in the journal Biological Trace Element Research found that supplementation for at least 1 month could increase testosterone in all people.
The report stated that people who exercise will see a more significant increase in testosterone levels than those who are inactive. As with magnesium, zinc deficiency can contribute to a decrease in testosterone.
In 2007 An old study showed that 4 weeks of zinc supplementation could prevent the decline of testosterone levels in sedentary men who exercise. It is possible to correct both magnesium and zinc deficiency with diet.
Foods rich in magnesium include whole grains and dark green leafy vegetables. Foods rich in zinc are dark green plants, flaxseeds and pumpkin seeds.
Creatine is known for its small but reliable testosterone boost. A 2006 research study found higher testosterone levels in college football players after taking creatine supplements for at least 10 weeks. Creatine occurs naturally in salmon, tuna, and beef.
Review the medications you use
While prescription medications can help manage a variety of health conditions, low It is one of the most common causes of low testosterone.
According to a report from BMC Medicine, statins, which are cholesterol-lowering drugs, may work in part by reducing testosterone.
Anyone who suspects low testosterone due to prescription medications should bring these concerns to the doctor's attention.
Avoid using drugs and alcohol
Use of drugs and alcohol is the cause of low levels of testosterone. According to the National Institute on Alcohol Abuse and Alcoholism, alcohol use affects the glands and hormones involved in male reproductive health.
Also, alcohol can cause low testosterone levels due to its effects on the body, including causing hormonal reactions and cell damage.
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