This must be done after 30

From 30, many men They start noticing the changes in their bodies and energy that you don’t always know how to explain them. Less sexual desire? Constant fatigue? Humor changes? It could be the reason for Hormone Little, but basic: Al Testosterone.

Although we usually link it to physical or sexual strength, testosterone plays a much wider role in male health. And yes, over time their levels fall … but not everything is lost.

Here we tell you what happens to this hormone and how to maintain it in balance.

What is testosterone?

the Testosterone It is the male sex hormone par excellence. It occurs mainly in the testes and is responsible for several major functions in the body: regulates sexual desire, interferes with sperm production, maintains muscle mass, affects mood and even bone density.

Although women have testosterone in small quantities, in men it meets a fundamental role in their general health and well.

What happens after 30?

From the age of thirty, levels Testosterone They start getting off normal. It is not surprising, but it is a progressive fall: on average, it decreases between 1 % and 2 % each year.

This can cause some changes such as:

• Low energy or continuous fatigue
• Low sexual desire
• Humor or irritation changes
• Muscle loss
• The accumulation of fats, especially the abdomen
• Sleep problems

However, not all men have symptoms or require treatment. The good news is that there are several ways to maintain testosterone at health levels without the need for medications, especially if it works in time.

How do you maintain optimum levels?

Regularly

Especially strength or weight training. It helps in increasing natural production of stosteron and maintaining muscle mass.

1. sleep well
2. Less than 6 hours per night can reduce testosterone. The ideal is the rest between 7 and 9 hours a day.
3. Take care of what you eat
4. A balanced diet with protein, healthy fats and carbohydrates is the key. Foods such as eggs, avocado, salmon, meat -free meat and green vegetables are good allies.
5. Avoid chronic stress
6. Constant stress raises cortisol, a hormone that can reduce testosterone. Activities such as meditation, outdoor walking, or separation from the cell phone help more than you think.
7. Maintain a healthy weight
8. Obesity, especially the abdomen, is associated with low levels of testosterone. If you have weight gain, a few kilograms loss can make a big difference.
9. Moderate alcohol and avoiding tobacco. Alcohol consumption and excessive smoking have negative effects on hormonal production.

And nutritional supplements?

There are supplements on the market that is “downloading Testosterone“But not everyone has scientific support. If you feel important symptoms, the ideal is to go with a doctor to perform a blood and value analysis if you need a specific treatment.