How To Increase Testosterone Naturally - How To Increase Testosterone Levels In Older Men

How To Increase Testosterone Naturally

As men age, the testosterone levels in the body decrease naturally. But even men between 40 and 55, according to the World Health Organization already have a testosterone level that is 50% lower than when they were young adults and that has different causes. In this article you can read more about these causes. Also read how you can prevent the reduction of testosterone as much as possible.

The male sex hormone testosterone is produced in the testes and adrenal glands (and in women in lower concentrations in the ovaries and adrenal glands). In men, sperm cells are formed continuously during puberty in the testes. Between the seed channels are groups of endocrine cells that produce the hormone testosterone. Testosterone promotes the production of sperm cells in the testes and promotes the development of the male secondary sex characteristics (development of hair growth, for example, and the growth of the cartilage of the larynx, making the vocal cords longer and the voice lower). This hormone stimulates the overall muscle development and muscle building. It also stimulates fat burning, because the increase in muscle mass allows for more fat breakdown. This hormone also gives decisiveness in stress situations. It improves your mood and increases your libido. Testosterone also stimulates healthy heart function.

SYMPTOMS OF TOO LOW TESTOSTERONE LEVELS

According to the US Bureau of Statistics, 13 million men have too low a testosterone level and this causes erectile dysfunction in 70% of these men. Men (but also women with some of the symptoms) who have too low testosterone levels can derive this from the following symptoms:

Depressed and gloomy feelings
Mood swings
Depression
Loss of muscle mass
No muscle mass can build up on legs and arms
A pale face and dry eyes
Excess (belly) fat ('love handles')
Bone decalcification
Less or no desire for sex
Development of breasts or other female appearance in men
Erectile dysfunction
Varicose veins around the testicles

DROP OF TESTOSTERONE

As mentioned, the testosterone levels in the body decrease 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 World Health Organization (WHO), 70-year-old men have only 10-20% of testosterone levels compared to 25-year-old men. The American health site WebMD has put research from the past years side by side. Studies show a clear link between low testosterone and other medical conditions. It turned out that of 2,100 men over the age of 45, the risk of low testosterone was 2.4 times greater in men with obesity, 2.1 times greater in men with diabetes and 1.8 times higher in men with high blood pressure. . The studies showed that men with other medical problems and a low resistance also have a greater chance of taking testosterone.

But there are more factors that influence the decline of testosterone in the body. In the last twenty to thirty years, testosterone has generally decreased in men, for example:

Stress

When you have stress and your body is (constantly) in a fight or flight mode, your body will always give priority to dealing with this stress. Testosterone then has no priority, your body needs the 'stress hormone' cortisol at that moment. That is the hormone that makes your body alert and gives you perseverance to flee or fight. That is logical from the evolution, when you had to flee from a lion or tiger it is not physically useful if you would then produce testosterone so that the body reacts to this hormone and you, for example, feel like you are procreating. It is good to know that cortisol is released with any kind of stress, both physically and mentally. Research in 2010 (Joseph's R, University of Texas) showed that the influence of cortisol (which prepares you to fight or flee), in a life-threatening situation, gains the influence of testosterone (which, for example, causes behaviors such as competition, aggression, dominance and the urge to reproduce). It would even slow down the production of testosterone, according to this study. If you experience a lot of stress due to work, deadlines, traffic jams and other issues that you can stress today, this also has an adverse effect on libido and even on fertility and reproductive potential, according to Josephs. The effects of cortisol decrease when the stress level goes down. A high level of cortisol can also result in fertility problems and a dysregulated menstrual cycle in women.Also the female sex hormone estrogen, the main counterpart of testosterone can affect the testosterone levels, both in men and women. If estrogen levels are too high, estrogen dominance arises in the body (this may seem like a female disorder, but can also occur in men). This is caused, for example, by exposure to estrogens from the environment such as medicines containing xenoestrogens (these are chemical imitation estrogens), hormones in non-organic meat, plastic products containing BPA, pesticides, cleaning agents and other chemical agents. Also affected are foods that contain phytoestrogens (natural estrogenic compounds) such as unfermented soy, caffeine, legumes, chickpeas and lentils. But stress can also lead to too high estrogen levels. The hormone cortisol that is produced during stress stimulates the enzyme aromatase that is mainly found in the fat cells and converts testosterone into estradiol. A process called flavoring. When the body produces more aromatase, testosterone is converted to estrogen and that also means that you can increase in weight.

A shortage of zinc

The mineral zinc is indispensable for a healthy testosterone level in the body. Enzymes use zinc as a coenzyme to produce testosterone. By the intake of zinc, the effect of aromatase is also counteracted and that indirectly affects the body's metabolism. Even a slight shortage of this mineral can already lead to a decrease in testosterone, according to several scientific studies. Studies also show that increasing zinc levels through food or supplements can reverse the negative effects of a deficiency. A study in 1996 (Prasad et al., Wayne State University School of Medicine) showed that zinc supplementation caused the testosterone levels to increase after three to six months in men around the age of 64 with a zinc deficiency. A 1992 study (Hunt CD, Johnson PE) showed that even when men have only been short for zinc for a short time, it already reduces testosterone. A 2011 study (Chang C, Choi J et al), among 88 men aged 40 to 60, stated that men with normal testosterone levels had significantly more zinc in the body than men with low testosterone levels. A study at the University of Tehran (2011) stated that four weeks of zinc supplementation caused a higher testosterone level after exercise (with high intensity), in the group in which selenium supplementation or a placebo was taken this was not the case. Men between the ages of 25 and 55 with less zinc in the body are more likely to have lower testosterone levels in the body, according to a 2012 study (published in The African Journal of Medicine and Medical Sciences). The researchers also state that this also has an influence on the decline in fertility among men in recent years.

Too little saturated fats in food

Testosterone is made from cholesterol. Eating too little saturated fats and omega 9 thus affects the testosterone levels 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. The polyunsaturated fats (from fish, nuts, etc.) provide a reduction of testosterone (although they are of course very healthy for other reasons). Research (1997) showed that with an increased intake of animal fats the testosterone levels in athletes (strength training) were higher compared to the men with a diet that contained few fats.

The use of statins

A statin or cholesterol synthesis inhibitor is a cholesterol-lowering drug. Because testosterone is made from cholesterol, this also reduces the testosterone level in the body. Research in 2010 (Corona G, Boddi V et al) showed that the use of statins may trigger hypogonadism, a too low level of sex hormones.

Less stomach acid

The food you eat ends up in your stomach and is broken down and various substances are absorbed. The more stomach acid is activated, the better it is for the absorption of the different nutrients. It also helps stomach acid to kill viruses, bacteria and parasites. In addition, gastric acid plays an important role in the production of testosterone. With stress, the production of stomach acid is reduced, even heavy metals (such as mercury from amalgam fillings) have an influence on the stomach acid production and problems with stomach acid can also arise due to food that is not properly adjourned. Certain substances are important for the production of stomach acid and when there is a shortage of these nutrients less gastric acid will be produced. These substances are for example vitamin B1 and zinc.

INCREASE TESTOSTERONE NATURALLY

In this article we do not discuss ways to artificially increase testosterone. It is about ensuring that your testosterone level stays up to standard and that you avoid taking as much as possible. An unhealthy lifestyle, ie poor eating, sleeping and not exercising enough, has a negative influence on your testosterone level.

More zinc

To raise your testosterone level in a natural way, you eat enough foods that are rich in zinc. Such as meat (beef, chicken and turkey), crustaceans and shellfish (many in oysters), seeds and seeds (hemp seeds, pumpkin seeds), sprouts and nuts. The National Institutes of Health (Office of Dietary Supplements) says that oysters contain more zinc than any other food, but also a portion of Alaska King Crab gives a hefty zinc boost, in a serving of 85 grams, 43 percent of the daily recommended amount of zinc.

More saturated fats

Eating too little saturated fat and omega 9 has a negative influence on the testosterone levels 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 the levels of testosterone in the body, according to a number of scientific studies (1984, Hamalainen E, Adlercreutz H). Make sure that you do not consume too little.

Vitamin D

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 is associated with a longer lifespan and the production of testosterone. Healthy overweight men who were on a program to lose weight were given vitamin D after which their testosterone increased. This did not happen in men in a placebo group, according to scientific research in 2011 (Pilz S. Frisch S et al). Research (2012, Lee Dm, Tajar A et al) showed a link between low testosterone levels and vitamin D deficiency in European men.

Weight training

The best way to increase your testosterone is to train a maximum of one hour at a time with heavy weights. Take in any case the large muscle groups. Short (re) training with high intensity and a short rest between exercises are also called High-intensity Intermittent Exercise or HIIE, but it is also called High-intensity Interval Training, HIIT, High-intensity Training, HIT or Tabata training . These HIT trainings are very suitable to increase your testosterone, according to research (2005, Brownlee, Moore et al). An effective training for this is the Kettlebell Workout. And train not too much, exercise every day is good, but with intensive training you achieve what you do not want: a lower testosterone production. Make sure you have enough rest days between your workouts in which you can move but do not do strength training.

This is a summary of an extensive article on this topic on the members website of the Maximum Health Program . If you want personal advice in the area of ​​nutrition and lifestyle aimed at certain complaints you may have or personal guidance for more energy or a healthy weight, then you can see if this program is for you. Through extensive hormone analysis, personal coaching and advice in the field of health, nutrition and exercise we guide you to more energy and a healthy (er) body.

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