Testosterone is a hormone produced by all humans, but to a greater degree with men than with women. It plays a vital role in red blood cell production, density of bones and maintaining muscle mass, plus keeping body fat controlled. It also is important psychologically, as it produces a general sense of well-being along with youth and vigor. However, at about age 30, testosterone levels begin to drop. This brings about the added risk for health ailments, including heart disease.
In fact, there is no solid evidence linking low testosterone and heart disease. However, there is found a definite relationship with low testosterone and arrhythmia, a condition where the heart beats erratically. Other problems include increased blood pressure, and all of these issues are commonly known to bring about heart issues. So if we can positively affect low testosterone issues, it becomes obvious that we will also be able to decrease our risk of heart disease, along with other health issues.
Fortunately, there are ways that we can naturally boost testosterone levels, and they should be part of all who wish to age with health and vigor. Many supplements on the market claim to do this, but if we can naturally set the body into motion to produce testosterone, even if not to the levels of our youth. However, we do not have to reach those levels for optimum health. Average levels of testosterone in young men are about 550 nanograms per deciliter. Fat accumulation starts to increase when levels reach 300-350. Muscle strength and size is not severely affected until testosterone levels drop below 200.
Ways to build your testosterone levels include:
High intensity training. This training is based on short bursts of intense training followed by short recovery periods. If you were only to exercise intensely for only four minutes not counting warm-up, cool down and brief recovery times). It may be hard to believe that short period will trigger enough natural testosterone production to keep you feeling young and vigorous as you age.
Diet. A leading factor for low testosterone is a high insulin level. Not only cutting out sugar, but also keeping total fructose levels to less than 25 grams a day will help, as will keeping you are your weight down. If you are overweight, have hypertension, diabetes or high cholesterol, your fructose level should be no more than 15 grams a day. Another interesting fact: some saturated fat is necessary for building testosterone.
Intermittent fasting. It has been found that fasting for short periods up to 16 hours will actually promote testosterone levels. The added bonus is that intermittent fasting also helps in weight loss, even when total calorie intake is not lessened appreciably. For fasting for long periods, however, will result in decreased testosterone levels.
Resistance training. Strength training is a natural testosterone booster, but it is better to use more weight and fewer reps. also, have your exercise target larger muscle groups as with squats.
Where you carry, your weight has a lot to do with your overall health, as it is a marker for issues having to do with the kidneys and liver. Read more about how to put on good weight through Herbalife.
Thursday, January 2, 2014
The Link between Low Testosterone and Heart Disease
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