Testosterone is a key hormone in men which is produced in testicles. This hormone is responsible for many processes in men's body. To name a few: the deep male voice, facial hair growth, muscles growth, bone mass density, mood, confidence, memory, red blood cell production, collagen growth, sperm production, prostate growth, and others. Testosterone production usually rises during puberty and declines after age 30. Here's a good thing to know about testosterone and how an imbalance can affect your health.
Symptoms of Testosterone Imbalance - anemia - changes in cholesterol - decreased endurance - depression - trouble concentrating - decrease in muscle mass - breast growth - erectile disfunction - irascibility - loss of body hair - osteoporosis - complications with orgasm - decreased sex drive - weight gain
Diagnosis of testosterone failure You may have a blood test to determine the hormone level.
What you can do to raise your testosterone level.
- Body Weight Weight loss increases levels of free testosterone in men. - Healthy Fats Bad fats (animal fat, vegetable fat and any saturated fat) have bad effects on testosterone. Mediterranean diets and consumption of healthy fats have been linked to improved testosterone levels and proven to support the hormone production. Healthy fats are avocado, nuts, seeds, and all healthy oils such as olive oil, hemp oil, black seed oil, flaxseed, sunflower seed oil, grapeseed, coconut and many others unrefined oils.
- More Zinc (Zn) Zinc balances testosterone and maintains sperm health and integrity. It is recommended to consume more foods with a high concentration of Zn: nuts, seeds, legumes, or take it in supplements. Keep in mind that you should not take Zinc along with Calcium containing foods or Calcium supplements as Calcium prevents Zinc from absorption. Zinc's best helper in absorption is Iron. It is the best to take this supplement with Iron containing foods or with an Iron supplement.
- Vitamin D3+K2 This vitamin helps to boost testosterone and improve sperm properties. - Healthy sleep Lack of sleep can be a factor in reducing testosterone in men by 10-15%.
Ginseng and maca help maintain the balance of hormones and have a positive effect on the sexual sphere of men.