When we think about hormone health, we usually think of women. However, men’s hormones are just as important. Men’s Health Month, celebrated in June, is a great time to take a closer look at testosterone and the significant role it plays in the body.

Testosterone is a sex hormone that is present in both males and females. However, it is found in much smaller amounts in women. Testosterone regulates mood and cognitive function, influences muscle mass, bone density and strength, induces libido and acts as an energy producer.

In males, the normal range for testosterone levels is between 300 and 1000. A level under 300 is considered low while the range of 600-1000 is considered optimal. Low levels of testosterone can cause fatigue, lack of motivation, brain fog, muscle loss or a decreased ability to gain muscle, low libido, erectile dysfunction, increased abdominal fat and a reduction of hair on the body.

Maintaining Healthy Testosterone Levels

Low or declining testosterone levels can be caused by stress, alcohol and marijuana use, poor sleep, lack of exercise and poor nutrition.

Stress induces the release of cortisol. Both testosterone and cortisol are hormones that are made from cholesterol. During periods of chronic stress, the body produces cortisol regularly. When cholesterol is too busy making cortisol, it doesn’t make enough testosterone. Higher cortisol levels can also lead to increased insulin levels and the storage of body fat.

Alcohol use is another common cause of low testosterone levels. It can lead to an increase in abdominal fat accumulation and an increase in estrogen levels in men. Sugar and starchy foods can also increase estrogen and insulin levels.

This is why nutrition is so important when working to improve hormone levels. Healthy fats allow the body to make cholesterol, which in turn produces testosterone. In addition, fruits and vegetables provide nutrients that help the body to lower inflammation, create testosterone, decrease estrogen and control insulin levels.

The final key to supporting a healthy hormone balance is strength training. When we build muscle, we increase the production of testosterone in our bodies. Muscle also increases metabolism, decreases abdominal fat, lowers our insulin levels and can even lower stress levels, which then decreases cortisol.

Hormone balance is imperative for both men and women. It’s also important to keep in mind that testosterone is not the only hormone that needs to be regulated in men. Men and women alike can keep their hormone levels in check by practicing healthy lifestyle choices. Reducing stress levels, getting enough sleep, exercising regularly and eating a healthy diet all play a vital role in balancing our hormones.

Sources:
AultCare Wellness
Medlineplus.gov