Testosterone is a hormone produced in the testes and is responsible for the maintenance of several bodily functions. In addition to puberty and regulation of male sex chacteristics, testosterone is involved in the regulation of bone density, fat distribution, muscle development and the production of red blood cells, according to the MayoClinic website. Testosterone naturally declines with age, resulting in a number of physical and emotional changes. Males can adopt several habits to both increase testosterone levels and delay the effects of aging.
Diet
Diet plays a large role in the amount of testosterone distributed in the bloodstream, according to the Bodybuilding website. A balanced diet with plenty of vitamins and minerals can prevent deficiencies leading to changes in testosterone levels. Zinc has been associated with increased testosterone levels, and both vitamin B6 and magnesium have been shown to help with the absorption of zinc. Further, chronic alcohol consumption can reduce testosterone up to 20 percent to 50 percent. Therefore drinking is not advisable for anyone with testosterone deficiency.
Exercise
Exercise can produce increases in testosterone, according to exercise scientist Jay Hoffman. Heavy weightlifting and intense aerobic exercise with short rest periods have been shown to increase testosterone circulations. These changes may occur in just a single session, but long-term effects have been observed as well. The mechanism underlying increased testosterone levels as a result of exercise is not fully understand, but this remains one of the most consistently observed methods for boosting the male hormone.
Supplements
Supplements exist that report the ability to increase testosterone, according to the Bodybuilding website. One common supplement, ZMA, contains the natural ingredients zinc, magnesium and vitamin B6. These vitamins and minerals should be part of a balanced diet anyways and supplementation should be seen as a way to complement the diet, not as a substitute. Further, supplements should be used with caution because many are not be approved by the Food and Drug Administration and some contain undesirable side effects.
Testosterone Therapy
Testosterone therapy refers to any method to supplement, replace or inject additional testosterone into the bloodstream. Testosterone therapy has been shown to increase testosterone levels, but research on its ability to reverse the effects of lowered testosterone production is equivocal. Some men have reported increased youth and vigor with testosterone therapy, according to the MayoClinc website. However, this treatment is associated with a number of side effects, such as sleep apnea, overproduction of red blood cells, acne, abnormal prostate growth, breast enlargement and sperm reduction.
Lifestyle Changes
Some key lifestyle changes can promote increased testosterone and reduce the effects of aging, the Bodybuilding website reports. In addition to regular exercise and a healthy diet, ensuring plenty of sleep can promote healthier testosterone levels. A lack of sleep can reduce testosterone by up to 40 percent. Further, regular sex can promote increased testosterone levels, the Bodybuilding website says.
References
- MayoClinic: Testosterone Therapy: Key to Male Vitality?
- Bodybuilding: How Can One Increase their Testosterone Levels?
- "Strength and Conditioning Journal"; Testosterone: A Review of Physiological Effects and Exercise Responses; Jay Hoffman; 1992
