What is testosterone?
Testosterone is Steroid hormone It was mainly produced in the testes in men and smaller amounts of ovaries and adrenal glands in women. It belongs to Androgen group of hormones It plays an important role in the organization:
- Muscle mass and strength
- Distribution of fats
- Bone density
- Mood and cognitive function
- Sexual and instinct development
Although it is commonly associated with male health, testosterone is important in both sexes to preserve it Mental health, mental intensityAnd Physical vitality.
Testosterone jobs in fitness and health
1. Muscle growth and protein synthesis
Testosterone enhances Muscle enlargement By increasing Muscle protein synthesis And the activation of satellite cells, which are necessary to repair and grow muscles after resistance training (Herbst & Bhasin, 2004). The highest levels of testosterone are associated with greater gains in Lean body and power.
2. Distribution of fats and metabolism
Low testosterone can contribute Increased body fatEspecially visceral fats. Studies have shown that the treatment of testosterone in missing men can lead to Low fat mass and Improving insulin sensitivity (Grossmann et al., 2018).
3. Sexual desire and sexual health
Testosterone is a major organizer of Sexual desire, erection functionAnd comprehensive reproductive health. Low levels can reduce sexual desire, affect fertility, and cause fatigue.
4. Knowledge performance and mood
The optimum testosterone levels are associated with the best Memory, focus and emotional stability. The low testosterone hormone is associated with symptoms Depression, irritationAnd Brain fog (Zarrouf et al., 2009).
5. Bone Health
Testosterone hormone helps to preserve Bone mineral densityWhich reduces the risk of fractures and osteoporosis, especially with the progress of men.
Signs and symptoms of low testosterone (deficiencies)
Symptoms can vary according to age, but may include:
- Low muscle mass and strength
- Increased body fat (especially around the abdomen)
- Low sexual desire or erectile dysfunction
- Chronic fatigue or low energy
- Popular mood or irritation
- Difficulty focusing
- Low bone density
Blood test Test and free testosterone The levels are the main way to diagnose the decrease in the hormone testosterone.
What causes testosterone deficiency?
Common factors include:
- Aging (the natural decrease begins in about 30 years)
- Chronic diseases (for example, diabetes, obesity, liver or kidney disease)
- Medicines (for example, corticosteroids, opiates)
- Stress and sleep deprivation
- Plant gland disorders
- Testic or surgery infection
How to enhance testosterone levels naturally
1. Training strength and hiit
Power Trainingespecially Complex movements Like squatting and Deadlifts, he can greatly Enhance testosterone. High -density interval training (Hiit) also increases the product of the hormone.
2. Improving sleep
Target 7-9 hours of sleep quality Tonight. The hormone testosterone is produced during the deep sleep stages. Chronic sleep loss can reduce levels to up to up to 15 % (LePRoult & Van Cauter, 2011).
3. Healthy fats and balanced diet
Rich meals Other saturated and saturated fatsAlong with adequate protein and microscopic nutrients (zinc, vitamin D), supports hormone production. Avoid severe calories deficit and processed foods.
The best foods to be included in a diet to support testosterone
| food | The main nutrients | benefit |
|---|---|---|
| Shell | Zinc | Supports the synthesis of testosterone |
| egg | Vitamin D, cholesterol | Sects hormone |
| Sectional fish (salmon, mackerel) | Omega 3s, Vitamin D | Anti -inflammatory, supports R. |
| Leafy vegetables (spinach, turnip) | magnesium | Supports free testosterone |
| olive oil | Uncomfortable fats | Contest to steroid higher |
| Avocado | Healthy fats, vitamin E | Hormone balance and antioxidants |
| Brazil nuts (moderation) | Selenium | Supports sperm health and testosterone |
4. Stress management
Chronic stress increases CortisolWhich suppresses the hormone testosterone. The mind, meditation and balanced training helps reduce this.
5. Weight management
Obesity is strongly associated with less levels of testosterone due to an increase in aromatics (convert testosterone to estrogen). Losing fat can naturally restore hormonal balance.
Medical treatment options
In cases of clinical genital glands, doctors may prescribe:
- Termoscopic treatment (TRT) By injection, gels, or spots
- Clomiphene Citrate or HCG To stimulate internal production
- Lifestyle interventions in conjunction with medical treatment
You must be guided by a licensed health care presenter The risk of cardiovascular, prostate and hematocrit.
Testosterone myths revealed
Testosterone causes aggression.
There is little evidence that physiological levels of testosterone cause aggression in healthy individuals. The legend is likely to stem from the abuse of anabolic steroids, which involves infection.
Only men need testosterone.
Women also require testosterone for four sexual, bone health, and mental clarity, despite lower amounts of men.
The high testosterone hormone is always equal to a better performance.
High levels of external sources can lead to health problems, including infertility, liver dysfunction, and heart disease.
conclusion
Testosterone is Hormone For public fitness, strength, metabolism and mental well -being in both men and women. Understanding its role, identifying the signs of imbalance, and taking proactive steps to maintain health levels – through lifestyle, nutrition or medical support – can significantly enhance the quality of life and sports performance.
Scientific references
- Herbst, KL, & Bhasin, S. (2004). The work of the hormone testosterone on the structural muscles. The current opinion of clinical nutrition and metabolic care, 7 (3), 271-277.
- Grossmann, M., et al. (2018). Testosterone therapy in men with metabolic syndrome and type 2 diabetes. Diabetes obesity and metabolism, 20 (1), 2-15.
- Zarrouf, FA, and others. (2009). Testosterone and depression: a systematic review and a twinous analysis. Psychological practice magazine, 15 (4), 289-305.
- Leproul, R., & Van Cauter, E. (2011). The effect of 1 week of restrictions on the levels of testosterone in healthy youth. Jama, 305 (21), 2173-2174.
- Vesper, HW, & Bhasin, S. (2021). Testosterone measurement in the clinical laboratory. Endocrine and metabolism clinics, 50 (3), 487-499.
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