As men age, testosterone levels in the body naturally drop. But men between the ages of 40 and 55 already have a testosterone level that is 50% lower than when they were young adults, for various reasons.
This hormone also gives decisiveness in stress situations. It improves your mood and increases your libido. Testosterone also promotes healthy heart function.
SYMPTOMS OF A TOO LOW TESTOSTERONE LEVEL
According to the American statistics agency, 13 million men have too low testosterone levels and this causes erectile dysfunction in 70% of those men. Men (but also women with some of the symptoms) who have a low testosterone level can deduce this from the following symptoms:
Depressed and gloomy feelings
Loss of muscle mass
Not being able to build muscle on legs and arms
A pale face and dry eyes
Excess (belly) fat (love handles)
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DROP IN TESTOSTERONE
As said, testosterone levels in the body drop as men age. The production of this hormone begins to decline from the age of 25. This decline is slow, a few male hormones per year. But according to the Researcher, 70-year-old men have only 10-20% of testosterone levels compared to 25-year-old men.
But there are other factors that influence the drop in testosterone in the body. In the past twenty to thirty years, testosterone in men has generally decreased due to, for example:
When you are under stress and your body is (constantly) in a fight or flight mode, your body will always give priority to coping with this stress. Testosterone is not a priority, your body needs the ‘stress hormone’ cortisol at that time. That is the hormone that makes your body alert and gives you perseverance to flee or fight.
A zinc deficiency
The mineral zinc is indispensable for a healthy testosterone level in the body. Enzymes use zinc as a coenzyme to produce testosterone. In addition, the intake of zinc counteracts the action of aromatase, which indirectly affects the body’s metabolism. Even a slight shortage of this mineral can already cause a decrease in testosterone, according to various scientific studies. Studies also show that increasing zinc through diet or supplements can reverse the negative effects of a deficiency.
Too little saturated fat in food
Testosterone is made from cholesterol. Eating too little saturated fat and omega 9 therefore affects the testosterone level in the body. We hear a lot that saturated fats (from meat, eggs, etc.) are bad for us, but they do increase testosterone in the body.
INCREASE TESTOSTERONE NATURALLY
In this article, we will not discuss ways to artificially increase testosterone. It is about ensuring that your testosterone level is well maintained and to prevent decrease as much as possible. An unhealthy lifestyle, so eating poorly, sleeping and not exercising enough, has a negative impact on your testosterone level.
To increase your testosterone level in a natural way, you eat enough foods that are rich in zinc. Such as meat (beef, chicken and turkey), shellfish (many in oysters), seeds and seeds (hemp seeds, pumpkin seeds), sprouts and nuts.
More saturated fats
Eating too little saturated fats and omega 9 has a negative influence on the testosterone level in the body. We hear a lot that saturated fats (from, for example, butter, meat and eggs) are bad for us, but they do increase testosterone in the body.
Vitamin D makes your body under the influence of sunlight and is an important vitamin for our health. It has a positive effect on the health of our bones, our immune system, mood and many other bodily functions. In scientific studies, vitamin D has been associated with longer life and testosterone production.
The best way to increase your testosterone is to train with heavy weights for up to an hour at a time. At least take the large muscle groups with you. Short (er) training with high intensity and a short rest between exercises are also called High-intensity Intermittent Exercise or HIIE, it is also referred to as High-intensity Interval Training, HIIT, High-intensity Training, HIT or Tabata training .