Metroterkini.com – Testosterone is a typical male hormone that determines the function of organs in the body and metabolism. This hormone also plays a role in various things related to sexuality. In men, testosterone is produced in the testes, specifically the endoplasmic reticulum in Leydig cells.
Quoted from an article entitled Testosterone and its Benefits for Men’s Health by Eva Decroli from Dr M Djamil Hospital, steroid hormones are produced from cholesterol through desmolase activity. The desmolase enzyme is a protein that plays a role in helping and accelerating carbon bonds in molecules.
As one of the most important organs, it is not surprising that men want to increase testosterone in themselves. For example, to improve sexual performance, but how to increase the testosterone hormone? can that be done?
Factors that Affect the Amount of Testosterone Hormone
Quoted from the article on the Testosterone Supporting Dissertation Course (MKPD) FK Udayana University, here are several factors that influence the amount of testosterone in the body:
1. Nutrition
Several studies show that there is an increase in abnormal semen parameters in overweight men. In addition, there is an increased risk of subfertility in men who are obese.
Obesity is related to the incidence of infertility in men. Several mechanisms explain the effects of obesity on male infertility, namely changes in the hormonal profile and increased scrotal temperature.
2. Food intake
Food intake that can affect testosterone hormone levels in the body is protein and fat intake for macronutrients. Meanwhile, the micronutrient that is now being widely researched in relation to the testosterone hormone is the micronutrient Zinc.
3. Lifestyle factors
Lifestyle can affect a person’s testosterone hormone. Lifestyle is a person’s living habits that can affect a person’s health. There is a lot of research, lifestyle can be seen from physical activity, smoking habits, and alcohol consumption.
4. Illness
Diseases such as diabetes and hypertension can affect the testosterone hormone. Diabetes can alter conventional sperm parameters. Increased blood pressure can also have a negative influence on the clearance of steroidogenesis.
5. Environment
Environmental factors that play a role in the testosterone hormone are environmental pollution of a chemical, psychological nature and dietary factors. These chemicals include DDT, sulfuric acid, difoco, pesticides, insecticides, herbicides and chemical fertilizers. The estrogenic effect of this ingredient can cause a decrease in the testosterone hormone.
6. Stress
There are studies evaluating the effects of psychological stress on male fertility hormones and semen quality in infertile men. Stress can decrease total serum testosterone levels with secondary increases in LH and FSH levels altering semen quality.
How to Increase Testosterone Hormone
Quoted from the US Department of Veteran Affairs and Healthline websites, here are several ways to increase the testosterone hormone:
1. Maintain weight
Maintaining body weight is an important thing to do. As fat in the stomach increases, there is an increase in aromatase activity which converts the testosterone hormone in fat cells into estrogen.
This can reduce testosterone and increase estrogen which can increase fat accumulation in typical female areas (breasts, hips, thighs) and increase the risk of prostate enlargement and even prostate cancer.
2. Exercise
You can do a combination of aerobic and resistance training. This has been proven to increase the production of the testosterone hormone. Additionally, it can help prevent common illnesses that may cause death in men. Too much exercise can reduce the testosterone hormone. Therefore, do enough exercise.
3. Get quality sleep
Generally, testosterone is made when a person sleeps soundly, or when a person is in Rapid Eye Movement (REM). Disturbed sleep cycles can affect the production of the testosterone hormone.
4. Avoid tobacco products
You need to avoid tobacco products because tobacco will reduce the testosterone hormone. If you want to increase the testosterone hormone, then one way you can do this is to avoid products that contain tobacco.
5. Avoid consuming alcohol
Alcohol can increase the conversion of testosterone to estrogen. Therefore, one way to increase the testosterone hormone is to avoid consuming food or drinks that contain alcohol.
6. Avoid opioid pain medications
Morphine and other opioids can decrease testosterone. This can last for months to years while a person is being treated with opioid medications. If you want to increase testosterone, then you need to avoid opioid pain medications.
7. Avoid stress
There are several studies highlighting the long-term dangers of stress. One of them is increasing levels of the hormone cortisol. A sudden increase in cortisol can reduce testosterone.
8. Consume protein, fat and carbohydrates
A diet rich in protein can help to maintain testosterone levels and can help with fat loss. However, dieting or overeating can disrupt testosterone levels.
Consuming healthy fats can also help balance hormones, especially testosterone. Therefore, eating a nutritious and complete diet with a balance of protein, fat and carbohydrates will help increase testosterone levels.
9. Increase vitamin D intake
Vitamin D has a role in many aspects of health. Even though vitamin D is very important, 1 billion people worldwide still suffer from vitamin D deficiency.
Several studies have shown that low vitamin D levels can be linked to a decrease in the testosterone hormone. To maintain healthy vitamin D levels, try to get regular sun exposure.
10. Taking multivitamins
Although the potential benefits of multivitamins are debated, certain supplements may be beneficial for increasing healthy testosterone. In one study, zinc supplements could increase healthy levels of the hormone testosterone.[**]
2023-10-22 17:34:27
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