Testosterone in men 

What is testosterone? 

Testosterone is a sex hormone. Hormones are the body's chemical messengers. They travel from one organ or another place in the body, usually through the bloodstream, and affect many different bodily processes. 

Testosterone is the major sex hormone in males. It is essential to the development of male growth and masculine characteristics.  Signals sent from the brain to the pituitary gland at the base of the brain control the production of testosterone in men. The pituitary gland then relays signals to the testes to produce testosterone. This is what’s known as a "feedback loop" which closely regulates the amount of hormone in the blood. When testosterone levels rise too high, the brain sends signals to the pituitary to reduce production. 

I know we are talking about men’s health but as an aside, women also need Testosterone.  Testosterone is one of several androgens (male sex hormones) in females that is produced in the ovaries and adrenal glands. These hormones are thought to have important effects on, ovarian function, bone strength and sexual behaviour. 

Back to men’s health, there are certain health conditions, medicines, or injuries that can lead to low testosterone. Testosterone levels also naturally drop with age. Men can start experiencing low testosterone levels in their 50s. Men start losing about one to two percent of testosterone per year once they hit their 30s, so by the time they hit their 50s and 60s, they may start experiencing signs of low Testosterone levels. Though men in their 30’s can suffer with low testosterone.  

The effects of low testosterone (also known hypogonadism) can include:  

• Bone density loss 
• Infertility 
• Hair loss 
• Lower libido or sexual desire 
• Loss of muscle and strength 
• Increase in bodily fat, particularly in the breast tissue 
• Erectile dysfunctions 
• Impotence 
• Changes in mood, including depression 
• Fatigue and lower energy overall 
• Lack of motivation 
• Difficulty sleeping 
• Difficulty with maintaining concentration 

‍How to increase testosterone naturally Increasing testosterone levels naturally involves adopting a healthy lifestyle and making certain choices that support hormonal balance. Here are some suggestions:

‍Balanced Diet: 

• Consume an adequate amount of protein, as amino acids are essential for hormone production.  Lean grass-fed beef, chicken, fish and eggs are some of your options. Alternatively eat tofu, nuts and seeds.  Try to eat around 140g to 170g protein per day.
  
  
• Include zinc-rich foods like oysters, beef, and pumpkin seeds. Zinc is a key mineral for testosterone production.  Include sufficient healthy fats, such as omega-3 fatty acids found in fish, flaxseed, and walnuts.  Zinc is also a great boost for your immune system.
  
  
• Fatty fish like salmon, mackerel, anchovies, sardines and herring are rich in omega 3 fats, so are olive oil, avocado and nuts. Which in turn helps with hormone production.
  
  
• A Mediterranean-style diet can help keep your weight in check and protect you from insulin resistance, which is related to lower Testosterone levels. When your testosterone is low, your fat levels go up, which can lead to your body not using insulin well.  Also losing excess body fat, especially around the waist, can help improve testosterone levels.
  
  
• Limit alcohol consumption, excessive alcohol intake can lead to a decrease in testosterone production. Moderation is key.
  
  
• Limit the sugar: High sugar consumption has been linked to insulin resistance, which can affect testosterone levels. So look out for those hidden sugars in processed foods.  

Plastics 

Avoid Endocrine Disruptors: Try to minimize exposure to environmental toxins and endocrine disruptors found in some plastics. Bisphenol-A (BPA) is a chemical found in some plastics, cans, and other food packaging. It can mess with your hormone-making process. Research has shown after 6 months, men who worked around BPA every day had lower testosterone levels than men who didn't. So, store your leftovers in glass containers, or BPA free container’s. 

Regular exercise

Engage in both aerobic exercise and strength training. High-intensity interval training (HIIT) has been shown to be particularly effective in boosting testosterone. Join one of the team for a Hybrid session and work those muscles.  However don’t over do it as too much exercise can take your testosterone levels in the other direction.

Sleep:

Ensure you get 7-9 hours of quality sleep each night. Lack of sleep can disrupt hormonal balance, including testosterone production.  Your body turns up the testosterone when you fall asleep. The levels peak when you start dreaming and stay there until you wake up. But daytime testosterone levels can drop up to 15% when you get only 5 hours of sleep. 

Stress Management: 

Practice stress-reducing activities like meditation, yoga, or deep breathing exercises, like the box breathing exercises in this blog. Chronic stress can lead to elevated cortisol levels, which can negatively impact testosterone. 

Remember that adopting a combination of these lifestyle changes is likely to be more effective than focusing on just one. Additionally, individual responses can vary, so it's important to be patient and consistent in implementing these changes.