Testosterone is the male sex hormone that is vital to sexual and reproductive development. It is key to the development and maintenance of male reproductive tissues, such as prostate and testes, and also promotes secondary characteristics such as increased voice deepening, muscle and bone mass, and growth of facial and body hair.
The male hormone is produced in men’s testicles, while a small amount is also produced in the adrenal glands. Testosterone is not just important during puberty and is vital to men throughout adulthood and into old age. Having a good level of testosterone helps ensure that general health is good and will lower the risk of disease. You should always be on the look out for signs of low testosterone, but you should also be actively avoiding the causes.
There aren’t many instances where exercise is not a good idea. Doing exercise and lifting weights is can also boost your testosterone. Some studies have also shown that increased activity levels are more beneficial than diets to increasing testosterone levels.
The most effective way to boost testosterone levels through exercise is to carry out resistance training like weight lifting. High-intensity interval training (HIIT) can also be very effective.
2. Get Plenty Of Sleep
Sleep and rest, two of the most important factors in any healthy lifestyle. Not getting enough of either of these will have an effect on your testosterone levels. In terms of sleep the magical number is usually around 7-8 hours per night. A recent study found that people who slept less than 5 hours per were linked to a 15% reduction in testosterone levels.
To avoid these negative effects just make sure that you give yourself plenty of rest time in the day and also get a good nights sleep. Some people may get by ok on less sleep so just listen to your body and you will be able to tell when you are properly rested.
3. Sunshine, Vitamins, and Minerals
We don’t always get enough sunshine and the weather does not always allow us to get the preferred amount on sunlight. A lack of vitamin D can also effect testosterone so you need to make sure you’re getting enough sunlight. If you aren’t then vitamin D supplements are a great way to help boost depleted testosterone levels.
In addition to vitamin D there are many benefits to be had from multivitamins. Some studies have shown vitamins A, C, and E, and zinc, can help testosterone levels.
4. Lower Stress And Cortisol Levels
Both mental and physical stress can shrink your testosterone levels. The reason this takes place is that stress causes your cortisol levels to surge and this suppresses your body ability to make testosterone. To avoid this make sure you are looking after both you mental and physical well being and you will feel many benefits on top of keeping testosterone levels stable.
5. Make Sure You’ve Getting In All Your Macronutrients
Not getting enough protein, fat and carbohydrate in your diet can lower the amount of testosterone in your body. Men who consume the most of these food groups have also been shown to have the highest amounts of testosterone in them.
However, this does not mean that you can eat whatever you want and pile on the pounds, and this will never be of benefit to you. In regards to testosterone piling on the pounds is also a bad idea because as your weight increases, your testosterone levels will decrease.
The Causes Of Low Testosterone
The levels of testosterone in men decrease as they age and the rate at which it does varies wildly, and even the time of day that testosterone is measured at can have an impact.
An unhealthy lifestyle and diet always has a negative impact on your body and it will also have a huge impact on your testosterone levels.
The Benefits of Increasing Your Testosterone Levels Are Vast
By increasing your testosterone levels you will feel and see many benefits. From the age of 25-30 the level of a man’s testosterone will naturally begin to decline. Low testosterone levels are also linked to the increased risk of disease, obesity, and premature death.
There are a number of benefits to increasing your testosterone levels, firstly, it will help towards maintaining a healthy heart and blood. Testosterone helps red blood cell production through the bone marrow. Low levels of testosterone are also linked to cardiovascular risks.
A recent study showed that men with good testosterone levels were less likely to suffer with heart attacks and strokes.
One of the biggest reasons men want to have good levels of testosterone is because it is responsible for increased muscle mass. It also reduces the amount of fat making it the perfect ally for a healthy and fit body.
Bone mineral density is improved by testosterone and this is good for men as they age because their bone density decreases, as does their testosterone levels. Getting good levels of testosterone will help make stronger bones and prevent future problems during aging.
Lower testosterone levels are associated with poorer quality of life and low levels are linked to depression, irritability, and fatigue. Higher levels will help towards avoiding these issues and will help men better their mood and improver their well-being.
Testosterone also helps the mind and brain and men with higher ratios of testosterone have been shown to be less likely to get Alzheimer’s disease. It can also help with thinking ability and verbal memory.
Another bonus of good testosterone levels is an improved libido and men with higher levels of testosterone have greater sexual activity. Older men require more testosterone for libido and erectile function.
Signs That Your Testosterone Levels Are Low
The National Institute of Health list the following as the possible signs that your testosterone levels are low:
- Erectile dysfunction
- Increased breast size
- Hot flushes
- Lowered sperm count
- Irritability and inability to concentrate
- Loss of hair
- Loss of muscle mass
- Bones becoming prone to fracture
- Shrunken and softened testes
There is also a range of side effects that you might be affected by if you are suffering from low testosterone levels.
We’ve run through how testosterone affects the male body and how it can help stave off disease and even premature death. Hopefully this has stamped the importance on maintaining a healthy lifestyle, which promotes the growth of testosterone levels.
There are also a number of ways you can promote the growth of testosterone in your body and we’ve outlined some of the best natural ways to do this. By increasing your testosterone levels you will be improving many aspects of your health and doing so should be near the top of may peoples lists.