The decline in testosterone levels with age is a natural process, but certain factors and lifestyle factors can cause an unwanted decline in testosterone production in the body.
In this article, we look at the role of testosterone and describe the factors that affect testosterone levels.
If we think of hormones as a machine, men would have a simple mechanism that can be operated by a switch, and women would have a complex system. Unlike men, women's hormonal function is a complex and multifactorial structure, with more fluctuations in a month than a man's body experiences in a lifetime.
In men, testosterone is the dominant hormone. Testosterone production begins in adolescence and then slowly declines by 1–2 percent per year around age 30–40. Testosterone production in men occurs in the testes and adrenal cortex, under the control of the pituitary gland.
What is testosterone?
Testosterone is the primary male sex hormone responsible for the development of male characteristics. Sex hormones ensure the separation of sexual characteristics and are subsequently responsible for the development of secondary sexual characteristics. Testosterone is therefore responsible for hair growth, deep voice, more muscle mass, etc. It also influences the function of the reproductive system and libido, and testosterone also plays a role in the function of the skin, muscles, bones, kidneys, liver, bone marrow and central nervous system.
What is the role of testosterone?
In addition to the androgenic effects mentioned above (primary and secondary sexuality, reproductive organs and tissues), it also has anabolic effects on the anabolic processes of the body. It plays a role in muscle building by stimulating protein synthesis. But it also plays a role in the healthy functioning and strengthening of the skeletal system, not just muscles, and in achieving adequate bone density.
Testosterone is also necessary for the proper formation of red blood cells. Increased red blood cell production increases the oxygen supply to our cells, which has a positive effect on endurance. But it also affects brain function and therefore mood, behavior, memory and mental performance. It has a mobilizing effect on fat storage cells, which means that with higher testosterone levels the body stores less fat.
Just as estrogen is found in the male body, small amounts of testosterone are produced in the female body and are responsible for hair and coat growth, bone and muscle building, skeletal muscle development, and the prevention of osteoporosis.
What affects testosterone levels? As mentioned above, testosterone levels begin to slowly decline with age, but there are everyday factors that further affect testosterone levels: excessive stress and lack of sleep unhealthy diet frequent alcohol consumption and smoking excessive alcohol consumption Although excessive exercise is, by all accounts, more of a disadvantage than an advantage, regular exercise has a positive effect on testosterone levels, among other beneficial effects. Adequate testosterone levels also greatly improve stamina and mental attitude, so it is worth striving to achieve and maintain adequate testosterone levels, especially after age 30. It would be easy to correct a deficiency externally with testosterone supplementation, but high doses over the long term have several adverse effects. Fortunately, there are many ways to increase your body's own testosterone production! How to increase your testosterone level? Weight training The easiest way to increase testosterone levels is to do regular weight training. Strength training affects your body’s own hormone production. Another good thing is that it affects not only your testosterone levels, but also the production of other anabolic hormones. Regularly performing basic exercises with free weights is one of the best ways to increase your body’s own testosterone production. Nutrition Just as being overweight and having a high body fat percentage is not good for your body’s hormonal balance, losing weight quickly and having a very low body fat percentage is also not good. Since testosterone is a steroid hormone, our bodies produce it from cholesterol. Therefore, it is important to not only ensure that you are getting the right amount of protein, but also that your diet contains good quality sources of fat. It is also important to mention lifestyle factors such as excessive alcohol consumption and not smoking. Zinc and Vitamin D Zinc and Vitamin D intake is also essential, as these substances play an important role in testosterone synthesis. In deficiency states, hormone production can also be reduced. Sleep and stress Adequate quantity and quality of sleep are essential for proper hormonal function. Excessive and prolonged stress (including overwork) has a negative effect on testosterone levels. Various breathing techniques, establishing a daily rhythm, but also adaptogenic herbs are effective in helping the body cope with stress.
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