It is often misunderstood or ignored: when testosterone is released.
Testicular hormones like testosterone help build male reproductive organs including the penis and prostate. Sexual features like facial and body hair, muscular and bone mass, and voice deepening also grow. It also affects sex desire, energy, mood, and cognition.
However, age, lifestyle, health, and environmental factors affect testosterone levels throughout our lives. Knowing when testosterone is released and how it affects us can improve health and performance.
When is testosterone released?
Male embryos produce testosterone seven weeks after conception. It causes male genitalia and other traits. Boys' testosterone levels rise during puberty, which begins between 9 and 14. This causes rapid growth spurts, voice changes, acne, libido, and sperm production. When we attain physical and sexual maturity, testosterone levels peak in the late teens and early 20s.
Testosterone levels typically drop 1% per year after 30. This reduction is typical of aging and does not imply hypogonadism or low testosterone. However, obesity, diabetes, chronic stress, sleep apnea, and certain drugs can cause testosterone symptoms. These symptoms may include;
- Reduced muscle mass and strength
- Weight growth and fat gain
- Osteoporosis risk and decreased bone density
- Erectile dysfunction and low libido
- Infertility and low sperm count
- Mood swings and depression
- Memory loss and cognitive decline
If you observe any of these symptoms and suspect low testosterone, talk to your doctor and be tested. There are ways to boost testosterone and improve your health.
How does testosterone affect our bodies?
Testosterone has many effects on our bodies, both positive and negative. Some of the main effects are:
- Muscle growth and maintenance: Protein synthesis and muscle strength increase with testosterone. It prevents aging and inactivity-related muscle loss.
- Fat distribution and metabolism: Testosterone controls fat storage and burn. The waist circumference and body fat percentage decrease. It also boosts resting metabolic rate (BMR).
- Bone health: Testosterone promotes bone formation and density. It helps prevent osteoporosis and fractures in older men.
- Sexual function: Erectile function and libido require testosterone. It also impacts sperm quality and production.
- Mood and cognition: The hormone testosterone has an impact, on ones mood, drive, self worth and assurance. It enhances memory, cognition, concentration and the ability to solve problems effectively.
Testosterone cannot make us superhuman or cure all our problems. Too much testosterone can harm our health, including:
- Acne and oily skin: Testosterone is responsible, for the production of sebum and the clogging of pores resulting in the occurrence of acne on parts of the body such, as the face, chest, back or shoulders.
- Hair loss: The levels of DHT, which is derived from testosterone can have an impact, on hair follicles. Contribute to the development of pattern baldness.
- Prostate enlargement: Testosterone stimulates prostate growth. It can cause benign prostatic hyperplasia (BPH), which is a noncancerous enlargement of the prostate that can cause urinary problems.
- Aggression and violence: Testosterone boosts aggression, impulsivity, risk-taking, and competitiveness. It also decreases empathy and increases hostility. Is this a myth? Find out on this article.
- Heart disease: Testosterone raises blood pressure, cholesterol, coagulation, and inflammation. It increases heart attack and stroke risk.
Therefore, it is important to maintain a healthy balance of testosterone levels in our bodies. Not too high or too low.
How can we optimize our testosterone levels?
There are several ways we can optimize our testosterone levels naturally without resorting to drugs or supplements. Some of the best ways are:
Exercise regularly
Engaging in activity can help increase the production of testosterone. This is achieved by stimulating both the gland and the testicles. Additionally exercise improves blood circulation to the area contributes to a positive mood and self assurance and helps reduce stress hormones that can lower testosterone levels. To maximize testosterone levels it is recommended to focus on resistance training like weightlifting or bodyweight exercises well as high intensity interval training (HIIT) activities such, as sprinting or cycling.
Eat a balanced diet
Our levels of testosterone are influenced by the food we consume. To maintain and utilize testosterone effectively it is recommended to follow a rounded diet that includes protein, beneficial fats, complex carbohydrates, fiber, essential vitamins and minerals well, as antioxidants. It is advisable to reduce the consumption of processed meals, refined sugars, trans fats, alcohol and caffeine as they have the potential to decrease testosterone levels or hinder metabolism.
Get enough sleep
For testosterone production and recovery, sleep is crucial. Our bodies release testosterone and growth hormone as we sleep, which repair and strengthen muscles and tissues. Seven to nine hours of quality sleep per night is suggested. Avoid using electronic gadgets, coffee, alcohol, and nicotine before bed to improve sleep quality and hormone balance. These practices might disrupt sleep.
Manage stress
Stress can be detrimental to testosterone levels as it stimulates the production of cortisol, a hormone that reduces testosterone and promotes storage. Additionally stress impacts our mood, libido and immune system. To mitigate stress in our lives it is beneficial to incorporate relaxation techniques into our routine such as meditation, yoga, breathing exercises or receiving massages. Moreover seeking support from loved ones or professionals when needed can be instrumental, in reducing stress.
Avoid environmental toxins
Toxic chemicals in the environment can impair our health and hormones. They are in our air, water, food, and products. Environmental pollutants include pesticides, herbicides, plastics, heavy metals, and endocrine disruptors can reduce testosterone. Choose organic foods, filtered water, natural or organic products, and avoid smoking or secondhand smoke to avoid these poisons.
We hope this knowledge helps you comprehend testosterone release and its effects. We depend on testosterone for many elements of our health. These strategies will naturally boost your testosterone levels and make you a healthier, happier man.
