Testosterone is a type of hormone that plays an important role in the development of many physical and sexual traits and characteristics in both men and women. Among its most notable functions are:
- Bone density
- Muscle mass
- Body hair
- Production of red blood cells
- Regulation of mood
- Sex drive
It can also influence cognitive skills, mood, and mental health.
What is the relationship between testosterone and the brain?
Not a lot of people know that there is a link between the body’s testosterone levels and brain health. In recent years, various research studies have found that testosterone may positively impact your brain functions.
In one study, male participants with increased testosterone in their bodies showed higher mathematical reasoning and verbal memory skills than those with lower testosterone levels. They also displayed enhanced spatial memory.
In another study, it was found that men whose testosterone levels were high showed lower risk of developing Alzheimer’s disease, which is a type of degenerative medical condition that negatively affects thinking abilities, memory, and other brain functions.
How do you keep your testosterone levels high?
Because of the great benefits that testosterone can offer to your brain, you should ensure that your levels do not decline. You can do that by trying the following methods:
1. Learn to manage your stress better
Numerous research studies have found that long-term stress can do a lot of damage to one’s health. Every time you are stressed, your body releases the “stress hormone” known as cortisol, which can influence your metabolism, blood sugar levels, blood pressure, and various other functions. If there is too much of it in your body, your testosterone production is slowed down, resulting to low testosterone levels. Over time, if your high stress levels continue, you will gain weight and have excess stored fat, and endanger your vital organs.
To protect your testosterone levels, you should find ways to better deal with your stress. Talk to a therapist to help you sort out your problem. Start a regular exercise routine, as this can help you relax your tensed muscles, and also clear your mind. Get into meditation or yoga to learn techniques that can reduce stress levels in your life.
2. Change your diet
The foods that you eat can influence your body’s testosterone levels. If you eat a lot of junk food, foods that are high in sugar or fats, and other unhealthy options, you are putting your testosterone levels in danger, and jeopardizing various aspects of your health. In no time, you will find yourself not only dealing with low testosterone but also with heart problems, liver and kidney disorders, weak immune system, and other health concerns.
To fix that, you should do a major overhaul of your diet. Eat healthy and balanced meals everyday. Introduce more fruits and vegetables to your meal plans. Drink lots of water and minimize your soda consumption. Instead of eating fast foods, you should start preparing your own healthy meals at home.
3. Be more physically active
Being more active can enhance your body’s testosterone production. If you can dedicate at least half an hour of your time a day, three times a week, to exercise, you can avail of the long list of health benefits that include stronger bones and muscles, increased stamina and endurance, better immune function, higher energy levels, and improved mental abilities.
If you are a newbie to exercise, you can start by doing short walks around your neighborhood every other day. After a week or so, you can double the distance and your speed. Eventually, you should be able to run around the block or long distances without having so much trouble.
4. Increase vitamin D intake
Vitamin D is an essential nutrient that helps in the production of testosterone. It is found in many foods, such as salmon, mackerel, soy milk, cheese, eggs, and beef, and also exists in abundance in sunlight. So everyday, you should try to include any of these vitamin D rich foods in your diet and spend at least 10 minutes outdoors to get as much vitamin D as you can for the good of your testosterone levels.
With more vitamin D, you not only can raise your testosterone, you also help your body build a strong and stable protection against diabetes, multiple sclerosis, cancer, and other medical conditions. You can boost the health of your teeth and bones as well.
5. Sleep well
Getting a good amount of sleep every night is crucial to your health. According to health experts, you should sleep around 7 to 9 hours to give your body enough time to recover and repair. If you fail to do that, you are increasing your risk of obesity, diabetes, high blood pressure, and heart disease, and you become less focused and have reduced memory and problem-solving skills.
For a good quality and uninterrupted sleep each night, you should create a sleep-inducing environment for yourself. Clean your room and change your sheets regularly. Keep your windows closed and cover them with blackout curtains to shut out the loud noises and bright lights coming from outside. Avoid drinking coffee or eating a large meal shortly before tucking in, and do not use your phone, laptop, or other gadgets in bed. Do not forget to set the temperature in the room to a cool and comfortable setting to make falling asleep easier.
Should you take testosterone boosters?
Testosterone boosters are supplements that can boost your testosterone levels. Sometimes, if changing your lifestyle habits and routines does not work, your doctor may recommend that you take testosterone boosters to see positive results.
Nowadays, testosterone boosters come in different forms, including injections, pills, pellets, skin patches, and gels. Upon intake, they can immediately raise your testosterone levels. However, they can be dangerous too. It is best to talk to your doctor about testosterone boosters and get a prescription to not put yourself in danger of the negative side effects.