We are hearing more about testosterone these days as people are becoming more open to discuss hormones and challenges of hormone imbalances. So let’s first look at what testosterone really is.
Testosterone is a hormone in both men and women. In men it is produced primarily in the testicles (with smaller amounts produced by the adrenal glands), and women (who naturally have much smaller amounts of testosterone) produce testosterone in the ovaries, adrenal glands and peripheral tissue. It is part of each sex’s hormone balance. However, for this article we’ll be focusing mostly on testosterone and men’s health.
Testosterone helps maintain men's:
- Bone density
- Fat distribution
- Muscle strength and mass
- Facial and body hair
- Red blood cell production
- Sex drive
- Sperm production
So what happens when testosterone levels are low?
Testosterone levels generally peak during adolescence and early adulthood. As you age, your testosterone level gradually declines — typically about 1% a year after age 30 or 40. For older men, it's important to determine if a low testosterone level is due to normal aging or if there might be other underlying factors involved. There could be challenges with testicles or with the pituitary gland. That is why it is always important to consult your Health Care Provider if you suspect low levels of testosterone.
Mayo Clinic notes many signs and symptoms occur as a result of lower testosterone. Some things to look for are:
- Changes in sex drive or sexual function
- Increased body fat or muscle bulk/strength
- Low energy
- Emotional changes or depression
- Trouble concentrating
Some of these signs and symptoms can be caused by other factors, including medication side effects, thyroid problems, diabetes, etc.
There are some specific things you can do with regard to diet and lifestyle that could provide some benefit when dealing with low testosterone levels. These could include:
- Improve your diet
Foods to include: Spinach, Oysters, Fatty Fish, Broccoli, garlic, onions, Brazil nuts, eggs, bananas, avocado, pumpkin seeds, coconut, pomegranate, to name a few.
Men who are obese are much more likely to have low levels of testosterone. Excess abdominal fat, in particular, is likely a major culprit. Having more of this type of fat may result in a higher production of the enzyme called aromatase, which converts testosterone into estradiol — lowering a man's free testosterone levels. For this reason, losing weight may improve testosterone levels, and a healthy diet can help achieve that.
A healthy diet includes plenty of vegetables and fruits, whole-grain carbohydrates, moderate amounts of healthy fats and lean protein, such as chicken and fish. Avoiding refined, simple carbohydrates, like the ones found in chips, candy, donuts and other junk food is also important.
- Mix cardio with strength training, and vice versa
First things first: Exercise in general can help you lose weight and/or maintain a healthy weight. If you're not already exercising, starting a workout regimen focused on losing weight may help boost your testosterone levels. And make time for both cardio and strength training.
Cardio (which can be anything from a long run to a brisk walk) is a great way to burn a lot of calories, while the muscle built from strength training can help boost your overall metabolism and can help you rebuild muscle mass.
- Get plenty of sleep
Sleep matters. Yes, gentlemen, you need your beauty rest, too.
Getting an adequate amount of sleep every night is important for maintaining overall good health for everyone! But it's actually more than that. Most testosterone release happens while you're sleeping! It has been reported that getting less than eight hours of sleep can reduce a man's testosterone levels by as much as 15% the next day.
- Reduce stress
When you experience stress, your body releases a hormone called cortisol. This hormone helps your body prepare and respond to this stress. But when you're stressed more often than not (chronic stress), you experience prolonged exposure to cortisol — and studies show that cortisol constantly circulating in the bloodstream reduces the level of free testosterone.
Help break the chronic stress cycle and do something you enjoy — even if it's only for a few minutes every day. Just something to get you to slow down and relax your mind and body.
- Address any underlying medical conditions with your Health Care Provider
It is always recommended to check with your Health Care Provider to see what your testosterone levels are before taking any supplementation.
If it’s decided that taking something to boost testosterone might be the right option for you, it’s important to choose a quality supplement. Biochem has a natural testosterone booster called TEST which contains a key ingredient, Testofen®, which is a clinically studied fenugreek extract shown to support an increase in free testosterone levels. It supports energy, vitality, vigor, sexual desire, and lean muscle mass when combined with strength training and/or exercise. Not only will you get this amazing fenugreek extract, TEST also includes vitamin D, so it can even help support bones.
Take your heath journey to your #NextLevelLiving!