IMAGES PROVIDED BY: Show
1) Getty Images 2) Getty Images 3) Getty Images 4) Getty Images 5) Getty Images 6) Getty Images 7) Getty Images 8) Getty Images 9) Getty Images 10) Getty Images 11) Getty Images SOURCES: Al-Dujaili E. Endocrine Abstracts, March 2012. Ananda, S. Nutrition, June 1996. Bowen, R.L. The Journal of Biological Chemistry, May 7, 2004. Craig, B.W. Mechanisms of Ageing and Development, August 1989. Devi, S. Indian Journal of Physiology and Pharmacology, April/June 2014. Nakamura, D. Toxicology Letters, February 2010. National Institutes of Health. National Institutes of Health: National Institute on Alcohol Abuse and Alcoholism. Pilz, S. Hormone and Metabolic Research Journal, March 2011. United States Department of Agriculture. Zhou, Q. Fertility and Sterility, August 2013. Testosterone is a vital hormone that is responsible for a number of functions in both men and women. Like other sex hormones, it can decline with age. However, there are lifestyle changes that you can make to keep your testosterone at an optimal level as you get older. We explore the role of testosterone within the body, how we can diagnose a deficiency, and how to increase testosterone naturally. What Does Testosterone Do?Testosterone has vital roles in the body for both men and women. Although men have 10 to 20 times higher testosterone levels than women, the lower levels in women are crucial to many tissue functions. In men, it stimulates muscle growth and contributes to the maintenance of the skin, sex organs and bones. It is also responsible for the development of masculine physical features. High doses of testosterone are secreted in puberty, triggering increased lean muscle mass, sex organ growth, deepening voice and higher energy levels. Testosterone peaks from the early to mid twenties. Testosterone has other vital roles besides being a sex hormone. There are testosterone receptors all over the body, including the brain and the heart. This is very important in enhancing cognition, preventing cardiovascular disease and maintaining bone density, muscle tone, mood and general vitality. The hormonal actions of testosterone can be divided into:
What Can Cause Testosterone Deficiency?Testosterone deficiency can be caused by a number of factors including:
Symptoms Of Low Testosterone – How Do You Know If You Have A Testosterone Deficiency?The physical symptoms of testosterone deficiency in men, in particular during andropause, are:
Men are at increased risk of cardiovascular disease due to decreased testosterone levels. We know that testosterone helps build muscle, and the heart is a muscle, therefore low testosterone impacts heart disease by causing raised blood pressure, raised insulin levels, increased cholesterol and triglycerides, decreased coronary artery elasticity, weakening of the heart muscle and an increase of abdominal fat. Mental and emotional symptoms may include:
Finally, sexual symptoms can also become apparent due to testosterone depletion. Men may experience decreased libido, poor sexual functioning and erectile dysfunction. This can really affect self esteem and contribute towards low mood and depression. Diagnosing A Testosterone DeficiencyThe normal range of testosterone is quite broad, which means that an individual’s symptoms and general health must be taken into account when diagnosing a testosterone deficiency. We have found that male patients are less likely to volunteer information about their symptoms and medical history, so we have to be very targeted with our questioning during a consultation. What we check for:
Dr Ghazala Aziz-Scott says, ‘It is very important to conduct thorough investigations before going ahead with any treatment. If a patient receives Testosterone Replacement Therapy (TRT), but they have excess aromatase in their system due to obesity, their body will convert some of that testosterone into estrogen, which is not the desired outcome. We assess and monitor our patients very closely with regular blood tests to ensure safe and effective treatment.’ What Impact Does Nutrition Have On Testosterone Levels?TRT goes hand-in-hand with nutrition and lifestyle changes for optimal outcomes. Nutrition has a significant impact on testosterone levels. At the Marion Gluck Clinic, we advise taking steps to reduce refined sugars, white carbs and processed food in your diet. Processed food contains trans fats which can decrease testosterone levels. It is also important to maintain a low glycemic index (low GI) diet, as this will decrease insulin levels and hopefully aid weight loss. Weight loss increases testosterone levels naturally. Focus on:
Specific foods to stimulate testosterone production include:
Avoiding alcohol is essential, as the empty calories are a huge contributor to weight gain. The typical ‘beer belly’ increases the amount of aromatase and increases estrogen production in men. Adaptogens are herbal supplements that help balance the body and moderate the stress response. Two adaptogens which have recently risen in popularity are ashwagandha and maca. Ashwagandha is an ancient medicinal herb used in Indian ayurveda. Dr Ghazala Aziz-Scott says, ‘Men who supplement with ashwagandha could experience a 17% increase in testosterone and 167% increase in sperm count, so it’s quite a potent stimulator. It also lowers cortisol by 25% and improves insulin resistance, so it targets the causes of reduced testosterone through a number of different angles.’ Secondly, maca is a cruciferous vegetable from Peru, and maca powder is derived from the root of the vegetable. It can contribute to an increased sperm count in men. 5 Tips For How To Increase Testosterone Naturally
Speak To A Hormone Doctor About Low Testosterone LevelsIt is important to remember that whilst natural methods may help, optimal relief of the symptoms of low testosterone needs formal analysis and a comprehensive, personalised TRT treatment plan. If you are experiencing symptoms of testosterone deficiency, or perhaps you have received a prior diagnosis, please do not hesitate to book a consultation with one of our hormone specialists at the Marion Gluck Clinic today. What foods increase testosterone in females?Certain foods, including oysters, leafy greens, fatty fish, and olive oil, may encourage the body to produce more testosterone. Foods that contain zinc, vitamin D, and magnesium may be key.. Ginger.. Pomegranate juice.. Fortified plant milk.. Fish oil.. Extra-virgin olive oil.. How can I build up my testosterone naturally?IMPROVING LOW TESTOSTERONE NATURALLY. The following information is a summary of materials featured in the “Men's Health” Whole Health overview. ... . MAINTAIN IDEAL BODY WEIGHT. ... . AVOID DEVELOPING DIABETES. ... . EXERCISE. ... . SLEEP WELL. ... . AVOID TOBACCO PRODUCTS. ... . AVOID EXCESSIVE ALCOHOL. ... . AVOID OPIOID PAIN MEDICATIONS.. |