Many
factors contribute to how or why one one particular individuals levels may
vary. The brain and pituitary gland, a small gland at the base of the brain control
production of testosterone by the testes. From there, testosterone moves
through your blood to do its work. Interestingly, testosterone levels change
from hour to hour. They tend to be highest in the morning and lowest at night. Testosterone
levels are highest in men around the ages of 20 to 30 and slowly decline after
age 30 to 35 by 1% to 2% annually.
For various
reasons, testosterone levels in a male can become, and remain too low. Less
frequently, testosterone levels can become too high. When T levels are not
in balance, health problems can result. If you are experiencing any symptoms of
low T, you can easily get your levels checked and determine if there is an
underlying cause. Fortunately there are options available and you can get
treatment to fix hormone problems.
Exercise and Strength Training (Weight
Lifting)
One of the best ways to remain in good health
and to prevent several lifestyle related diseases is to exercise regularly. Studies
have proven that it can also boost your testosterone levels.
A recent study by the European Journal of Applied Physiology found that men who exercise
regularly have higher testosterone levels. In older males, exercise increases
testosterone levels, overall fitness, reaction time and quality of life as
well.
A separate study in Japan found that increased
energy in obese men had a greater effect on increasing testosterone than a
weight loss diet. Where losing weight is certainly beneficial, the body
produces more testosterone as a reaction to a strength and conditioning program
used for the same purposes. Resistance training is key for both short and long
term T boosting.
Consume Protein, Fat and Carbs
Your
diet is a huge factor when it comes to the impact on testosterone as well as
other hormones in the body.
It’s
extremely important to monitor your long-term caloric
intake and diet. Fluctuation and
random dieting or fasting may have a detrimental effect on your overall hormone
balance and production. Eat the proper amounts of both protein and healthy fat
to ensure that your body can produce the proper amounts of testosterone and
other hormones.
Carbohydrate
intake also plays a role, with research showing that carbs help with optimizing
T levels when exercising and resistance training. The body needs proper nutrient
and energy stores to exercise effectively and limit cortisol production. A low
card diet may limit the energy levels that are available to the body and
deplete fat as an alternative energy source. Fat is essential in T production
so this may begin to cause a reduction with the body in being able to produce
testosterone.
In short, don’t overeat or
restrict calories too much for too long. Maintain a health balanced diet and
your T levels will rise.
Reduce Stress and Cortisol
Long-term
stress is a killer. It elevates levels of the hormone cortisol which absolutely
lowers Testosterone levels in the body. Unnatural raises in cortisol levels can
quickly deplete testosterone levels in men. These hormones are in a constant
balancing act. When one rises, the other is reduced. Stress and high cortisol
can often lead to weight gain and the storage of unwanted excess fat around your organs
and midsection (belly fat).
This often accelerates
the decline in T levels. For both optimal health and hormone levels, you should
try to reduce sources of stress in your life. Live, love and laugh… Take an evaluation
of what causes you to be happy and what causes stress and you will find that
this will help optimize your T levels and improve your overall health and
quality of life.
Vitamin D and Sunshine
Vitamin
D is now becoming more recognized for its importance in the overall health of
humans. Research has shown that it has various health benefits, and may also
works as a natural testosterone booster. Even though it’s now known to be a
vital micronutrient, close to 50% of the United States is deficient in vitamin
D, with another major percentage having subprime levels of vitamin D.
The department
of Internal Medicine, Division of Endocrinology and Metabolism at the Medical
University of Graz, Austria conducted a study that showed when men increased
their vitamin D levels to 3,000 iu of vitamin D per day that their testosterone
levels increased by 25%. Taking vitamin D supplements and getting some sunlight
can dramatically improve your testosterone levels.
Sleep
Proper
amounts of sleep is equally as important for your overall health as diet and
exercise is. Studies have also suggested that it may dramatically impact your
body’s ability to produce testosterone. The right amount of sleep will vary
from one person to the next, however research has shown people who sleep just 5
hours per night to have a 15% reduction in their testosterone levels.
Separate studies
in both Europe and Asia came to the same conclusion, that more quality sleep
equals more quality testosterone. In order to maintain overall health and
hormonal balance, its suggested that anywhere from 7-10 hours would be most beneficial.
For more information or to schedule an appointment for a
FREE consultation with one of our experts, please call NovaGenix at
561-277-8260 and see if Testosterone Therapy may be right for you.
www.NovaGenix.org
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