- Testosterone is essential for sperm maturation.
- This hormone also induces an increase in muscle mass.
Testosterone is a hormone secreted by the testicles and causes the appearance of male sexual characteristics according toHealth Insurance. But it also has an impact on muscle mass, the production of red blood cells and even bone density. That is, this hormone is very important.
Generally, the peak level of testosterone production is reached in adolescence and early adulthood. It then gradually decreases with age… At some point, therefore, for this reason, men have less physical but also sexual vitality.
Obesity, lack of sport, stress…
But it’s not just age that matters. The decrease in testosterone can also be linked to other factors such as lack of physical exercise, stress or obesity. For example, a study published in 2013 in the journal Clinical Endocrinology estimated that testosterone concentrations in obese pubescent and post-pubertal 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? Sure ! The first thing is to lose weight when necessary. Next, practice regular physical activity. The World Health Organization (WHO) recommends that adults aged 18 to 64 do at least 150 to 300 minutes of moderate-intensity sport or 75 to 150 minutes of sustained intensity 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 increases energy – especially sexual – and muscular endurance.
But be careful, even if it has benefits, you should not eat too much: 20 grams of dark chocolate per day minimum is enough. Still on the sweet side, dried fruits – especially raisins, dates and nuts – boost male sexual energy and therefore help to fight erectile disorders.
Eggs and fatty fish
For meals, that is to say the salty, 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 small testosterone-boosting snack, bet on flax, sunflower, chia or sesame seeds.