All about testosterone
Testosterone, the most well-known male hormone, shapes male characteristics and influences various aspects of a man's life. From building muscles and boosting your energy levels to affecting your libido and self-confidence, testosterone has a significant impact on you as a man. Very important, so it's high time to find out what testosterone is and how to maintain your testosterone levels.
What is testosterone?
Testosterone is the male sex hormone, produced in the testes and adrenal glands of men. Women also have a small amount of testosterone, which is produced in the adrenal glands and ovaries. To put it in perspective: men produce approximately 10 times more testosterone than women.
The power of testosterone: the main functions of the male hormone
Testosterone has many important functions and is partly responsible for:
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The production of sperm
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Increased muscle and bone mass
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Body hair
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Fertility
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Libido
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Fat burning
Testosterone deficiency: recognise the signs of an imbalance
The production of testosterone can decrease for various reasons. One of these is purely age-related: around your 30s, testosterone production declines. However, an unhealthy, unbalanced diet, insufficient physical activity, and underlying medical conditions can also reduce testosterone production. This does not immediately lead to a deficiency, but if you naturally produce less testosterone, there is a chance of a testosterone deficiency. A lack of testosterone in men can lead to erection problems, low libido, hair loss, increased body fat, and decreased muscle mass. In other words, many of the functions of testosterone are no longer performing well.
Boost your testosterone: what you can do
Want to give your testosterone a boost? Here are our tips:
1. Limit stress.
Too much or frequent stress can cause you to produce excessive cortisol, the stress hormone. A high cortisol level blocks the production of testosterone. Reduce stress by exercising, relaxing enough, and going outside. What counts as relaxation can vary for everyone: from reading to DIY or gaming.
2. A healthy lifestyle.
Perhaps obvious, but no less important. A varied diet, sufficient exercise, enough sleep, and limiting alcohol is important to maintain testosterone levels.
3. Eat enough selenium, zinc, and vitamin B.
Both selenium and zinc are good for male fertility and sperm quality. Zinc also contributes to normal hormone regulation and helps maintain normal testosterone levels in the blood. Vitamin B, specifically vitamin B6, regulates hormone activity. Vitamin B5 contributes to a normal metabolism of steroid hormones, including testosterone.
Zinc is found in foods such as oysters, red meat, pumpkin seeds, and cashew nuts. Selenium is found in Brazil nuts, seafood, whole grains, and sunflower seeds. Vitamin B5 can be obtained from foods such as eggs, avocados, mushrooms, and broccoli. Finally, vitamin B6 is found in foods such as chicken, fish, potatoes, and bananas.
