Despite popular belief for years that this is just a “man thing”, testosterone is essential to the health of any human being. There are many men who think that testosterone is responsible for building lean muscle and increasing libido , but really its benefits are many others.
When we have controlled testosterone levels, we are fighting depression, maintaining blood sugar levels and a healthy heart , as well as strong bones and a lot of vitality. In fact, as men age, having optimal testosterone levels is associated with death from any cause other than the above named.
If you’re concerned about when your testosterone levels start to decline, they typically drop by 1-2% each year after age 40 . Still , obesity and diabetes cause these levels to be lower than normal, even before the age of 40.
So, if we have to maintain certain ranges of testosterone, is it possible to take supplementation without problem? It really is not so. Most men who struggle with low testosterone symptoms believe that a gel is the solution to their problems, but it is not that easy. It is estimated that only one in 10 men could see the benefits of supplementation .
It may seem logical that to raise testosterone you go to an extra, but you will only be able to notice changes the first 2 months, then you return to your initial level or a little lower.
6 reasons why you have low testosterone
Once the barrier is overcome that taking supplementation is not necessary to raise testosterone levels, we will tell you 6 reasons why normal production is being lower.
High levels of abdominal fat
Some time ago we talked to you about the problem of being abdominal obese. You may not be at the level of being obese, but you do accumulate too much fat in your abdomen. You are not going to solve this problem by taking supplementation, you need to lose fat.
The fat in the abdomen increases the activity of an enzyme called aromatase, which converts testosterone into estrogen, one of the main causes of having a low level.
So if you want to boost testosterone, focus on losing your beer belly.
Lack of sleep
Not only does gaining weight and fat favor the reduction of testosterone. Having a bad rest negatively affects any area of physical and mental health. Sleep is really the cheapest “drug” out there and it will ensure a low level rise, as well as improve muscle mass, mood, health and libido.
The Journal of the American Medical Association found that healthy men (about 24 years old) who slept just five hours for a week experienced a 10-15% reduction in testosterone.
To raise your testosterone levels, get at least 7-9 hours of sleep each night, and take naps (30 minutes long) to increase your total weekly sleep time.
These very stressed
Modern life is very stressful, admit it. We are connected 24/7 to a mobile phone or a computer, pending work or obsessed with family problems. The stress hormone, cortisol, is created from the same hormonal components as testosterone, because if you deplete cortisol stores, your body will pull on testosterone.
Playing sports is an important factor to de-stress, although doing it too much (overtraining) can cause stress. To offset stress, avoid drinking too much caffeine, cut out alcohol, and find time to meditate or completely unwind.
Lack of nutrients
Maintaining a varied and balanced diet is essential to be properly nourished. Micronutrients such as zinc or vitamin D are necessary in the production of testosterone. And having a lifestyle in which we drink too much alcohol, eat too much cereal, lack exposure to sunlight, or have low blood sugar levels, causes deficiencies of these types of nutrients.
So if you think that by taking a supplement, you will increase your levels, you are wrong. There are studies that show that taking zinc or vitamin D supplementation only serves to increase the level in people with deficiency.
If you really want to have a normal production, the ideal is that you are at your weight, get enough sleep and do not stress.
Hyperinsulinemia
Being overweight and a large accumulation of fat in the abdomen affects the levels of testosterone, insulin and blood sugar. This usually happens when you have a diet loaded with processed carbohydrates, sugars and excess calories.
Having a high insulin level shifts testosterone production to androstenedione, a much weaker hormone than testosterone, and it will occupy areas on the receptors that would correspond to testosterone. Remember that although it may be tempting to use supplementation, the only thing that will help you is losing weight.
