From libido, chest hair, sperm count and to the risk of injuries all are related to testosterone levels. Testosterone in men should be in a normal range (679ng/dl).
What is testosterone?
Testosterone is a sex hormone responsible for the development of reproductive function in male vertebrates. It tends to regulate many functions including bone mass, sex drive, muscle size and strength, and fat distribution. The brain and pituitary gland control the production of testosterone by the testes. However, women too have the same hormone, but in smaller amounts as compared to their counterparts.
Whenever we hear the word testosterone, one thing clicks our mind ‘rough and rugged’. But this masculine of hormones too requires a delicate balance. This hormone is produced by the testes of a man that propels prepubescent boys toward deeper voices and hairy chests. It also fuels up the libido in a grown up man. But, too much testosterone or the reverse can wreak havoc on a man’s behavior and physique.
Also Read: The growing problem of male infertility
How testosterone levels affect men?
Testosterone plays a significant role in men. It fluctuates throughout a man’s life. The drop in testosterone levels after males get old is known as late-onset hypogonadism. Researchers have proved the concentration of testosterone falls by about 1.6% every year in men above the age of 40 years. But, some causes account to low testosterone levels and men may experience loss of body hair, muscles, and strength to gain body fat. Moreover, long-term low testosterone levels may lead to weak bones (osteoporosis), mood changes, enlarged breasts, poor erections and smaller testes. However, symptoms of these vary from person to person.
On the other hand, excess testosterone levels in men have some drawbacks. Men with high levels of testosterone levels tend to:
1. Consume more alcoholic beverages
2. Smoke more
3. Get injured
As per the reports, high testosterone levels make men overactive and multiply their chances to participate in risk-taking behaviors.
What are the causes of low testosterone?
Numerous factors play a significant role in lowering the testosterone levels in men, which are as follows:
1. Testicular injury or infection
2. Chronic diseases like liver and kidney disease, type 2 diabetes, obesity, and HIV/AIDS
3. Medications like opiate painkillers
4. Radiation or chemotherapy treatment for cancer
5. A genetic condition including hemochromatosis, Kallmann syndrome, Klinefelter syndrome, and myotonic dystrophy)
How to increase testosterone in men?
Low testosterone is not the only problem of older men. It affects about 13.8 million men, with a significant number of men in their 30s. Moreover, low testosterone doesn’t impact low sex drive or mood issues. It leads to higher rates of cardiovascular disease, bone fractures and type 2 diabetes. Low testosterone also increases a man’s chance of death. To increase your testosterone levels follow these simple steps:
Cut down your belly- Belly fat and obesity are the foe to testosterone. Studies have shown overweight men often have low testosterone levels as compared to their non-obese peers. To increase your testosterone stay active by indulging in physical activity like brisk walking, jogging, or swimming. Likewise, men with underweight issues can get the desired weight up to a healthy level to improve their testosterone.
Get enough sleep- Not getting proper sleep accounts to low testosterone and chemical imbalances in men. A study conducted on several men revealed that men who took only five hours of sleep a night for a week suffered a drop of 10-15% in their testosterone levels. So, put sleep on the priority list and aim for seven to eight hours per night no matter 0068ow busy you are.
Manage stress- Constant stress makes you prone to various health issues. It will also churn out a steady stream of the stress hormone cortisol in your body. When it happens, your body will create less testosterone. So, it is advised to control your stress by indulging into different activities that is made for you. You can cut back on long work hours. Additionally, you can also spend some time in the gym, reading your favorite novel, or playing music. You can also manage stress by performing meditation and yoga.
Take your vitamins- For proper testicular function and androgen production fulfill the needs of vitamins A and E, and minerals like zinc and selenium. To increase the intake of these vital nutrients, you can prefer supplements or target to eat shellfish, carrots, and kale. You can also binge on almonds and sunflower seeds.
Also Read: Ways to protect your erection
Testosterone makes a man, man. So, testosterone in men should be in the right proportion, neither too low nor too high. Following the steps mentioned above will provide you an insight into why testosterone is crucial and how you can increase it if you have low levels?