- Testosterone is essential for sperm maturation.
- This hormone also increases muscle mass.
Testosterone is a hormone secreted by the testicles and causes the appearance of male sex characteristics according to:Health insurance. But it also affects muscle mass, red blood cell production and even bone density. That is, this hormone is very important.
In general, peak levels of testosterone production are reached in adolescence and early adulthood. Then it gradually decreases with age… At a certain point, men therefore have less physical but also sexual vitality for this reason.
Obesity, lack of sport, stress…
But it’s not just age that counts. The decline in testosterone may also be associated with other factors, such as lack of exercise, stress, or obesity. For example, a study published in 2013 in the journal Clinical Endocrinology estimated that testosterone concentrations in obese pubertal and postpubertal young men were 40-50% lower than those with a normal Body Mass Index (BMI). The scientists concluded that obesity was associated with low testosterone levels.
Factors of Low Testosterone
Is it possible to fight against this drop in testosterone? Secure ! The first thing is to lose weight when necessary. Then practice regular physical activity. The World Health Organization (WHO) recommends that adults ages 18 to 64 have at least 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of sustained-intensity exercise per week.
Dark chocolate and dried fruit
Another way to boost your testosterone: food. Indeed, several foods promote the production of this hormone… And some will even be very popular with gourmets, such as dark chocolate! This little sweetness boosts energy – especially sexual – and muscle endurance.
But be careful, even if it has benefits, you should not eat too much: at least 20 grams of dark chocolate per day is sufficient. Still on the sweet side, dried fruits – especially raisins, dates and nuts – boost male sexual energy and therefore help fight erectile dysfunction.
Eggs and fatty fish
For meals, ie the salty ones, there are also foods that are better than others, such as eggs. Vitamin D, omega-3 fatty acids, (good) cholesterol and the proteins they contain stimulate the production of testosterone. Same observation for fatty fish, such as tuna or salmon. Finally, for a little testosterone-boosting snack, bet on flax, sunflower, chia or sesame seeds.