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 and is produced in the testicles 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 about 10 times more testosterone than women.
The Power of Testosterone: The Key Functions of the Male Hormone
Testosterone has many important functions and is partly responsible for:
- The production of sperm
- An increased muscle and bone mass
- Body hair
- Fertility
- Libido
- Fat metabolism
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 the age of 30, testosterone production declines. But an unhealthy, unbalanced diet, insufficient physical activity, and underlying medical conditions can also reduce testosterone production. This does not necessarily lead to a deficiency, but if you naturally produce less testosterone, there is a risk of a testosterone deficiency. A deficiency in testosterone in men can lead to erectile problems, low libido, hair loss, increased body fat, and reduced muscle mass. In other words, many of the functions of testosterone are not performing well.
Boost Your Testosterone: Here's 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, engaging in relaxation activities, and spending time outdoors. 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 are important to maintain testosterone levels.
3. Consume Enough Selenium, Zinc, and Vitamin B.
Both selenium and zinc are beneficial for male fertility and sperm quality. Zinc also contributes to normal hormonal balance and helps maintain normal testosterone levels in the blood. Vitamin B, specifically vitamin B6, regulates hormone activity. Vitamin B5 contributes to normal metabolism of steroid hormones, including testosterone.
Zinc can be 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. Lastly, vitamin B6 is present in foods like chicken, fish, potatoes, and bananas.
