Courtesy of vibeghana.com
Testosterone plays an important role in keeping your mind sharp and
your body healthy—from the heart to muscles and bones to erectile
dysfunction (ED). If you’re middle-aged, your body’s testosterone levels
have already begun to decline.
Testosterone is a hormone that is produced primarily in the
testicles. It is essential in the development of masculine
characteristics, muscle strength, fat distribution and sex drive.
Testosterone peaks during adolescence and as you get older, your
testosterone level gradually declines — typically about 1 per cent a
year.
Researchers have found low testosterone contributes to weight gain
and obesity, elevated harmful blood fats, and insulin resistance – each
of which is a risk factor for the development heart disease, type 2
diabetes and ED.
Heart health concerns with testosterone include elevated cholesterol
and blood pressure, thus increasing the risk of heart attack and stroke.
According to a UK-based study, having high testosterone isn’t what
makes men susceptible to heart issues—it’s having too little.
Weight gain, diabetes and alcohol use can lead to fat forming around
the mid-section — this contributes to the production of the female
hormone oestrogen that counteracts the function of testosterone.
“Other men produce testosterone but may be resistant to it, just like
diabetics are resistant to insulin,” says Dr Malcolm Carruthers,
founder of The Centre for Men’s Health in London.
Low testosterone has also been linked to changes in sexual function.
This may include reduced sexual desire, fewer spontaneous erections, and
infertility. Many men blame their age or their relationship for
problems with their sex lives, but it could be due to a hormonal
imbalance.
Emotional changes have been linked to low testosterone as well. It
can contribute to a decrease in motivation and self-confidence while
increasing depression, trouble concentrating and forgetting things.
Low testosterone is partly due to the testicles not working properly,
but a lot is related to the testes’ communication to the brain. Various
underlying factors, including excessive levels of stress, medication
side effects, thyroid disorders and excessive alcohol use can negatively
affect the nervous system.
Raising your testosterone levels naturally
The most effective way to increase testosterone production is through
one’s lifestyle. Decrease alcohol and sugar consumption while
increasing vegetables, lean proteins, healthy fats and exercise.
Sex can
also raise your testosterone level.
The testes produce testosterone by converting cholesterol in to
testosterone. We get cholesterol from eggs, red meats, fish, avocados
and nuts. Natural sources of saturated, monounsaturated, and
polysaturated fats won’t make you fat and will help in the production of
testosterone.
Un-natural fats found in packaged and fried foods have the opposite
effect. Sugars, carbohydrates and man-made fats facilitate gaining
weight around the waistline and contribute to the development of heart
disease, diabetes and low testosterone levels.
A lack of sleep and excessive stress can lower testosterone levels
throughout life. Stress triggers a hormone called cortisol that opposes
testosterone. Cortisol also contributes to weight gain and the
development of type 2 diabetes.
Exercise is an effective way to manage stress, balance hormones,
increase muscle mass, and lower body fat levels. Lower body fat
correlates to higher testosterone levels and lower risk of
chronic-diseases.
By raising testosterone levels naturally, you’ll not only increase
your body’s ability to gain lean, athletic muscle, but also improve your
sex life. Testosterone is key to a healthier, more energetic life –
both physically and mentally.
Dr Cory Couillard is an international health columnist that works
in collaboration with the World Health Organization’s goals of disease
prevention and global health care education. Views do not necessarily
reflect endorsement.
Email: drcorycouillard@gmail.com
Facebook: Dr Cory Couillard
Twitter: DrCoryCouillard
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