Low Testosterone? Discover the Reasons

Testosterone is a very important hormone for men as well as women. It is of great importance in terms of fertility, control of fat levels, formation of muscle mass and red blood cells. Therefore, it is vital to keep testosterone levels under control at all times.

Testosterone low in the body can have several consequences for the individual. It is noticed the accumulation of body fat, difficulty to build muscle mass, insomnia and irritability, lack of libido, decreased sexual potency, among others.

If men are suffering from one or more of these symptoms, it is necessary to take an exam to detect the levels of testosterone in their organism, and if it is below the desired level, seek the necessary solutions. We then selected 4 factors that reduce testosterone.

Phytoestrogens: Substances we ingest and low testosterone

Phytoestrogens are substances similar to the female hormone called estrogen. This hormone is also necessary for men's health. It helps with libido, heart protection and bone structure.

The issue is that when phytoestrogens are consumed, which are found in some foods, they unbalance the natural levels of testosterone in the body, which can even lead to infertility. A food that contains a large amount of phytoestrogen is soy.

Another important issue to address is that plastic, when heated, releases toxins that are also phytoestrogens. So you need to be careful with heating plastic containers in the microwave, as this could be stealing your testosterone.

Stress: a state that increases the drop in testosterone levels

Another factor that causes testosterone to decline considerably is stress. When we enter stress levels, the body increases cortisol, and this causes the body to enter a state of alert, and directs hormones to the survival parts. So at stress levels, testosterone will decrease.

Lack of sleep reduces testosterone production

It is during sleep that most testosterone is produced. Around 4 to 5 am, we have a very large testosterone spike. Therefore, it is of great importance that you sleep well to maintain healthy testosterone levels.

This lack of sleep then and testosterone decay, causes increased levels of stress, anxiety, low energy. Turning into a chain reaction.

Low fat consumption causes low testosterone production

People with low fat intake tend to have lower testosterone levels. It was observed that men who consumed good fats, such as saturated fats, coconut oil, olive oil, avocado, etc., considerably increased their testosterone levels.

In any case, men who have excess fat tend to have less testosterone, as the process of aromatase, which converts testosterone to estradiol. Alcohol also has the same effect.

How to increase testosterone levels?

• Moderate physical activities such as running and weight training can increase testosterone levels by up to 20%.

• Make a diet containing less inflammatory foods such as sugar, alcohol, gluten, or foods that cause the body to enter into an inflammatory process.

• Zinc-rich foods are excellent sources of zinc, as zinc deficiency causes up to 75% of testosterone to be lost. Beans, oysters are excellent sources of zinc.

• Foods rich in vitamin b9, which are virtually all greens. Kale, asparagus, spinach etc also contribute to maintaining good testosterone levels.

• Magnesium is also of great importance for improving the availability of testosterone in the body. It also helps sensitivity to insulin, which is an inflammatory hormone.

• Vitamin C helps control cortisol, which facilitates fat loss. Cortisol also prevents us from having good sleep, losing the production of nocturnal testosterone.

• Tubers such as Peruvian maca, terrestrial tribulus have been used to improve blood circulation capacity, improve libido, increase sperm production.

This was our article talking a little about the factors that can cause testosterone levels to be reduced in the body, and how you can control them by making the right use of food and supplementation and using some healthy habits.

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