Many of the physical traits that are unique to adult males are regulated by the hormone testosterone. It is essential for maintaining bone and muscular strength as well as reproduction.
Although minor amounts are also created by the adrenal glands in both sexes, testosterone is primarily produced by the gonads (by the Leydig cells in the testes in men and by the ovaries in women). Because it is an androgen, it promotes the growth of masculine traits.
Male internal and exterior reproductive organs begin to grow throughout foetal development thanks to testosterone, which is present in considerably greater amounts in men than in women. Sperm generation in adulthood also depends on testosterone.
Additionally, this hormone stimulates the production of new blood cells, keeps muscles and bones strong during and after puberty, and improves libido in both sexes.
Many of the changes that occur in boys throughout puberty are attributed to testosterone (including an increase in height, body and pubic hair growth, enlargement of the penis, testes and prostate gland, and changes in sexual and aggressive behaviour). It also controls luteinizing hormone and follicle stimulating hormone secretion.
Dihydrotestosterone, an additional androgen, is frequently formed from testosterone in order to produce these modifications.The ovaries and adrenal glands create testosterone in females. The main female sex hormone, oestradiol, is created mostly from the testosterone generated in the ovary.
Here are some ways to increase testosterone:
- Sleep 7+ Hours
- More Vitamin D
- More Zinc
- Reduce Stress
- Eat Healthy Fats
- Exercise Regularly
1. Sleep 7+ Hours
As crucial to your health as a healthy diet and regular exercise is getting enough sleep. Your testosterone levels may also be greatly impacted by the quality of your sleep. In fact, a study including 2,295 teenage boys and men discovered that poor sleep may be associated with reduced testosterone levels.
Although everyone has a different ideal amount of sleep, a small 2011 study indicated that getting only 5 hours a night was associated with a 10%–15% drop in testosterone levels.
It’s interesting to note that one study including senior males discovered that getting up to 9.9 hours more sleep was linked to higher testosterone levels. Sleeping for longer than 9.9 hours, on the other hand, was associated with decreased testosterone levels.
Even though some individuals appear to function well with less sleep, the majority of research suggests striving for at least 7 hours of sleep each night.
2. More Vitamin D
Despite its significance, up to 1 billion individuals are thought to be deficient in vitamin D, a mineral that is essential for many aspects of health.
According to some studies, low testosterone levels may be related to low vitamin D levels. Taking a vitamin D pill also raised testosterone levels and reduced erectile dysfunction, according to a 2017 study including 102 men with a vitamin D shortage.
Given that other studies have shown inconsistent results, additional research is required. Try to obtain regular exposure to sunlight or think about taking a vitamin D3 supplement as advised by a healthcare provider to maintain appropriate levels of vitamin D.
3. More Zinc
The second most common trace mineral in the human body after calcium, zinc is an essential nutrient. A healthy zinc intake keeps your body operating as it should. It is crucial for immunological response, wound healing, cell division, DNA synthesis, and protein synthesis.
Additionally essential for development and growth, it affects taste and smell as well as having the ability to delay age-related macular degeneration. Lack of zinc may contribute to hypogonadism (testosterone deficiency). Additionally, because our systems cannot produce or store this mineral, we must get enough zinc daily through our foods or supplementation.
Oysters are reputed to have aphrodisiac properties. However, oysters are one of the best food sources of zinc, which is why they have earned their name. Hypogonadism, or testosterone deficit, a disorder where the testes don’t produce enough testosterone, may be linked to zinc insufficiency.
Loss of strength and muscular mass, as well as weight gain, are potential side effects of low testosterone.In one study, young men were given dietary zinc restrictions for 20 weeks to learn more about the relationship between zinc and testosterone.
Their testosterone levels decreased throughout that time, going from an average of 39.9 nmol/L to 10.6 nmol/L.In the same study, older men with slight zinc deficits were also examined. After giving the men zinc tablets for six months, their serum testosterone levels were higher after 24 weeks. Their typical T level increased from 8.3 to 16.0 nmol/L.
4. Reduce Stress
There are many ways that stress can lower testosterone levels. High levels of the stress hormone cortisol brought on by ongoing stress can inhibit testosterone synthesis. Stress can also affect the body’s regular physiological functions, including those that control the creation of testosterone.
On the other hand, low levels of stress can promote a healthier physiological environment and possibly boost the production of testosterone. Additionally, it’s critical to maintain a healthy lifestyle that includes a balanced diet, consistent exercise, and enough sleep, all of which can help to keep testosterone levels in the normal range.
5. Eat Healthy Fats
Hormone levels, including testosterone, can be impacted by what you eat. Additionally, overeating or persistent dieting may lower your testosterone levels.
Consuming enough protein can help you keep your testosterone levels in check and can also help you lose weight, both of which may be advantageous. Consuming plenty of healthy fats may also help support testosterone levels and hormone balance. Some research shows that a low fat diet could actually decrease testosterone levels.
Therefore, a nutritious, well-rounded diet based mainly on whole foods is best. A healthy balance of protein, fat, and carbs can help you optimise your hormone levels and support your overall health.
6. Exercise Regularly
One of the best methods for preventing many diseases linked to a sedentary lifestyle is exercise. Additionally, it can raise your testosterone levels.Increased physical activity was found to be more advantageous for raising testosterone levels than calorie restriction in a 2015 study of obese men.
According to one literature review, the type of exercise and the level of training intensity can all have a different impact on testosterone levels. In the short term, testosterone levels have been demonstrated to increase with resistance training, such as weightlifting.
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