What is testosterone:
Testosterone is the main hormone responsible for the emergence of masculine characteristics in men, and testosterone is produced mainly by the testicles by cells called Leydig cells, and the production of testosterone is regulated By the brain and the pituitary gland, the levels of the hormone vary continuously during the day, as testosterone levels rise in the morning and decrease in the evening, and the percentage of testosterone varies with age.
The highest percentage of the hormone is in the age period ranging between twenty and thirty years, and then begins to decline gradually with age, and it should be noted that the testosterone hormone is also found in women, but at low rates, and the high percentage of the hormone in women may lead to some health problems.
Testosterone all through puberty contributes to the emergence of masculine characteristics, as we cited, and contributes to many distinctive functions within the body, such as the subsequent:
- Building robust muscle tissues and bones.
- Maintaining the distribution of fat within the body.
- Facial and frame hair growth.
- Maintaining red blood cell production.
- Concupiscence.
- Sperm production.
- The boom of the testicles and penis in guys.
- Voice roughness.
Testosterone levels:
Normal testosterone degrees in guys variety among approximately three hundred and 1,000 nanograms in keeping with deciliter of blood.
Testosterone degrees range all through the day, peaking around eight a.M. And decreasing at some point of the day, tending to be lowest at eight p.M., after which rising in the course of the night time.
Obesity ends in lower testosterone tiers, in assessment, dropping 10% of body fat can boom its stages by a hundred factors.
Causes of low testosterone:
The quantity of testosterone in a person’s body step by step decreases with age, and there are many reasons for testosterone deficiency in other men, the maximum distinguished of that are:
- Injury to the testicles
Damage to the testicles because of damage influences blood drift to the testicles and the production of the hormone testosterone.
- Inflammatory situations
Sarcoidosis and orchitis purpose a low degree of testosterone inside the blood.
- Metabolic issues
Metabolic issues together with hemochromatosis, which increases the extent of iron in the blood and causes issues within the testicle or pituitary gland, make a contribution to lower testosterone production and sperm formation.
- Hormones used within the treatment of sicknesses
One of the causes of testosterone deficiency in guys is the hormones used to treat prostate cancer.
- Genetic syndromes
Kallmann syndrome and Klinefelter's syndrome are syndromes that affect the gonads and coffee testosterone.
- Weight problems
Obesity and excessive weight loss cause lower testosterone levels.
- Chronic kidney failure
Low testosterone is a commonplace sign up men with kidney failure and other persistent diseases.
- High estrogen
High estrogen affects the extent of testosterone.
- Undergoing chemotherapy or radiation.
Exposure to chemotherapy or radiation ends in problems with sperm and bad testosterone manufacturing, even though the results of treatment are brief, in a few cases, everlasting infertility can also arise.
- Pituitary gland tumors
Pituitary gland disorder is one of the most important causes of testosterone deficiency in guys, as it impairs the secretion of sex hormones in the testicles, which negatively influences the production of natural testosterone.
- Alcoholism
Alcohol abuse lowers testosterone, as well as some other reproductive hormones in men.
- Take some medicine
Some medications, such as opioid ache relievers and corticosteroids, have an effect on testosterone.
- Cirrhosis
Testosterone ranges drop as much as ninety% in men with advanced liver disorder and cirrhosis.
- HIV infection
Testosterone degrees drop in guys with HIV, whether it's miles treated or not.
- Type 2 diabetes
Most guys with type 2 diabetes have low testosterone.
Symptoms of low testosterone:
- Decreased sexual desire:
where the testosterone hormone plays an important role in arousing sexual desire in men, a decrease in sexual desire may be observed with age, and sexual desire may decrease in general in cases where the testosterone hormone decreases in the body.
- Erectile dysfunction:
Testosterone contributes to the penis erection process in men, and it should be noted that the hormone does not directly enter the erection process, but rather stimulates receptors in the brain to produce nitric oxide, which in turn stimulates a chain of erectile dysfunction. One of the chemical reactions necessary in the erection process.
- Decreased amount of semen:
Because of the importance of testosterone in the production of semen, a person who suffers from a decrease in the proportion of the hormone notices a decrease in the amount of semen during the ejaculation process.
- Hair loss:
The decrease in the level of testosterone in the blood leads to the loss of body and facial hair.
- Feeling tired:
A person feels tired for long periods even after getting enough sleep and rest.
- Decreased muscle mass:
Because of the importance of testosterone in building muscle.
- Decrease in bone density:
where testosterone contributes to building bones and maintaining their natural density, and a decrease in the hormone in the body leads to a decrease in bone density and an increase in the risk of fractures.
- Mood changes:
an increased chance of depression, irritability, and a decreased ability to focus.
Testosterone food:
- Some foods help increase testosterone levels in the body, and it is worth noting that this hormone cannot be obtained from food, because there are no foods that contain it, but many nutrients in food play a role in enhancing its levels in the body. In addition to the doctor's recommendations; Testosterone-boosting foods can be included, and zinc and vitamin D, in particular, are important and necessary nutrients for testosterone production.
- It is worth noting that testosterone is one of the main sex hormones in the body, and although a man’s body produces a very high amount of testosterone, this hormone is also important for women, as it promotes an increase in muscle mass, bone mass, and body hair, and also affects In reproduction and reproductive health as well.
Here are some foods that contribute to boosting testosterone levels in the body.
foods rich in zinc and vitamin D
if a person suffers from a deficiency in vitamin D and zinc levels; Providing it with these two elements to bring them to normal levels may help to increase testosterone levels in the long term, for people who do not get adequate amounts of vitamin D and zinc, and foods rich in these elements include the following:
- Tuna: It is rich in vitamin D, and it is a rich source of protein, low in calories, and is healthy food for the heart, whether canned or fresh tuna is eaten; Eating fish can be a natural and beneficial way to increase testosterone.
- Vitamin D-fortified cereal: Some cereal products are fortified with Vitamin D, in addition to other nutrients, so fortified cereal can be added to your breakfast routine to help boost testosterone levels.
- Beef: Some parts of beef contain nutrients that boost testosterone, including beef liver; Which is a good source of vitamin D, and cuts of beef, or ground beef contain excellent amounts of zinc.
- Legumes: Many legumes are a good source of zinc, such as chickpeas, lentils, and baked beans.
- Plant-based milk fortified with vitamin D: One serving of many types of plant-based milk contains 25% of the body's needs of vitamin D, such as almond milk, soybean, hemp, and flax, and it is worth noting that it is necessary to check the nutritional contents by reading the food label.
Protein-rich foods
Beef, chicken, fish, and eggs are rich sources of protein, and tofu, nuts, and seeds contain protein, it is recommended to consume about 140-170 grams per day of protein sources, and it is worth noting that the ideal amount that each body needs from Protein depends on a person’s age, gender, and level of physical activity, and in the absence of adequate amounts of protein sources; The body increases the production of substances that bind to testosterone, which reduces the amount of testosterone available to work within the body.
Magnesium-rich foods
This element helps reduce protein binding to testosterone, which increases the amount of testosterone available in the blood, and foods rich in magnesium: dark leafy greens, seeds, legumes, fish, whole grains, nuts, dark chocolate, yogurt, avocado, and bananas.
Natural testosterone booster:
It has been found that testosterone levels increase during sleep, and decrease the longer you are awake. Testosterone levels peak during rapid eye movement (REM) sleep.
One study noted that after 8 days of sleeping about 5 hours or less each night, participants in that study's testosterone production decreased by 10-15%.
For this reason, men need between 7 to 9 hours of sleep every night, so that the body can produce the testosterone it needs, in addition to working well in the morning and enjoying a healthy life.
It turns out that losing more weight than normal contributes to enhancing testosterone levels, as men who lost about 15% of their weight noticed a significant improvement in erectile function as a result of an increase in the level of testosterone.
Most men with hypogonadism suffer from zinc deficiency. Several studies have confirmed the effective role of zinc in various body functions, from cell growth and development of reproductive organs to increase testosterone and sperm production. Zinc also acts as an anti-aging by fighting free radicals. Therefore, doctors recommend taking 11 mg of zinc daily.
High blood sugar levels affect all body functions, including testosterone production.
Usually, when blood sugar levels are consistently higher than normal, the pituitary gland cannot produce enough luteinizing hormone, or LH, which is the hormone responsible for stimulating the production of testosterone by the testicles in men.
One study confirmed that glucose (sugar) reduces testosterone levels in the blood by up to 25%.
Therefore, doctors advise men who suffer from hypogonadism not to eat excessive amounts of sugar.
It has been found that testosterone levels increase after exercising, especially resistance exercises, such as weightlifting.
Exercise also contributes to improving mood, stimulating chemicals in the brain, leading to feelings of happiness and confidence, providing the body with energy, and increasing endurance.
Therefore, fitness experts recommend 30 minutes of exercise per day.
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