We Need Testosterone

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We Need Testosterone

Hormones are essentially “chemical messengers” in the body which regulate the activity of certain organs or cells. They control most major functions, from complex systems such as reproduction, growth, digestion, metabolism, and even mood and emotions, to simple ones like hunger. By understanding what they are and do, people can gain more control of their health.

Testosterone is the most important androgen hormone in the body. It is produced in the testicles (men) and ovaries (women). Testosterone influences many things, such as red blood cell production, sperm production, bone and muscle strength, sex drive and energy levels. The more testosterone you have, the more “manly” you become (as opposed to estrogen, the “female” hormone).

In case testosterone levels are lower, one can experience sleep problems, low sperm count, mental fogginess and depression, muscle and strength loss, erectile dysfunction, low sex drive, and increase in body fat.

Normal Testosterone Levels

There are two types of testosterone: testosterone and free testosterone. Most of the testosterone produced has a role of binding two proteins: sex hormone binding globulin and albumin. A person can have low amounts of free testosterone and high amounts of testosterone, but still experience symptoms associated with low testosterone levels, because a large portion of those ‘bound’ hormones isn’t available for use because they can’t disassociate themselves from the proteins.

Testosterone levels can be expressed in ng/dL (nanograms per deciliter). Normal ranges of total testosterone in men are 270-1070 ng/dL in men and 15-30 ng/dL in women.

What Are The Benefits?

Having high testosterone levels is important for:

Increasing muscle mass. Testosterone promotes protein synthesis and plays a crucial role in increasing strength and muscle mass.

Strengthening bones. Low-testosterone levels can be blamed for osteoporosis in both men and women. It is a bone-weakening disease, while the role of testosterone is to decrease bone resorption and stimulate bone mineralization, playing an important role in bone health.

Improving cognitive ability. According to a 2006 study, a link between overall cognitive ability and testosterone levels has been shown, especially in older men. Many other researchers believe that testosterone is important for the prevention of brain tissue death in elderly men. This may be an explanation for the mental fogginess, troubles with concentration, and memory loss due to low testosterone levels.

Increasing libido. This is not surprising, because testosterone is known as a “sex hormone”. Erectile dysfunctions and low libido are some of the first signs that men notice. If your desire for sex is decreased, your testosterone levels might be lower than they should. The hormone is also linked to increased competitiveness, being partially responsible for our drive to win, as well as the desire for status and power. It is what motivates us to be more successful and resist oppression. However, it can be bad if it leads to violent and criminal behavior.

How to Boost Testosterone Levels Naturally

 Sleep. Having enough sleep is undoubtedly one of the most important prerequisites for a healthy life. According to a 2010 study conducted at the National University of Singapore, lack of sleep can decrease your testosterone levels. Test subjects that slept less than 4 hours in a 24-hour period had about 60% less total testosterone levels than those who slept 8 hours. Besides testosterone production, lack of sleep can affect you in various other negative ways.

Resistance training. Deadlifts and heavy squats can raise total testosterone levels in both men and women. You can also turn to different quads exercises, if you haven’t tried exercising with weights, but wish to increase your testosterone levels. Grab a post-workout protein meal and feel the testosterone rising.

Vitamin D. The natural testosterone booster. It is important for the immune system, bone health, and it helps the body absorb calcium. There are various ways to increase its levels in the body – spending some time in the sun, supplementing it, and of course through food.

Testosterone boosting foods.

Tuna – low in calories, and rich in protein, whether it’s fresh or canned, it can boost your testosterone levels and provide you with the necessary vitamin D. If you’re not a fan of tuna, you can also go with sardines or salmon. Shellfish and oysters are also great testosterone-boosting sea foods.

Beef – Chuck roast and ground beef contain zinc, while beef liver is a great source of vitamin D. However, you should avoid eating it every day due to health risks related to the overconsumption of red meat. Choose only lean cuts of beef.

If you are diagnosed with low testosterone levels due to hypogonadism (a health condition which occurs when testes/ovaries produce little or no testosterone), you may be prescribed hormone replacements in the form of injections, topical gels, skin patches, tablets or pills. As for training supplementation, our advice is not to play with it because it can be very dangerous and have various negative side-effects, detrimental to your health.

Mathews McGarry is passionate about many forms of strength training, and spent years lifting, dragging and flipping all manner of heavy objects. After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life.
After graduating from the Faculty of Health Sciences, he started writing about his experiences, and sharing tips for better life.

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