Testosterone is a key hormone in men’s health. It not only influences muscle development and energy, but also mood and cardiovascular health. However, both low and high levels can pose serious problems for Latino men seeking to maintain a balance in their well-being.
According to the Endocrine Society, uncontrolled testosterone levels can lead to anything from extreme fatigue to increased risk of heart disease. Therefore, it is essential to know how to regulate it and what to do to keep it at healthy levels.
What is your role?
Testosterone is responsible for many important functions in the body, such as:
Development of muscle mass and strength.
Regulation of sexual desire.
Red blood cell production.
Bone and heart health.
An imbalance in its levels can generate significant changes in the body, so it is essential to monitor it regularly.
Symptoms of elevated levels
While there is a lot of talk about low testosterone levels, having too high testosterone can also cause health problems.
Some signs of an excess include:
Increased aggressiveness and irritability.
Severe acne and oily skin.
Hair loss.
Sleep problems, such as insomnia.
La testosterona es una hormona clave en la salud masculina
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If you notice any of these symptoms, it is important to consult a specialist for a blood test to evaluate your hormone levels.
Regulates the levels
Fortunately, there are several natural ways to regulate testosterone and keep it in balance. Harvard Medical School experts suggest the following:
1. Maintain a balanced diet
Eating foods rich in healthy fats, such as avocado and fish, can help stabilize hormone levels. Avoid excessive consumption of sugars and processed foods.
2. Exercise regularly
Strength training and aerobic exercise help regulate testosterone and improve cardiovascular health. At least 150 minutes of moderate activity per week is recommended.
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3. Reduces stress
Chronic stress raises cortisol levels, a hormone that can unbalance testosterone production. Meditation and breathing techniques can be very helpful.
4. Get enough rest
Getting 7 to 9 hours of sleep per night is key to maintaining hormonal balance. Lack of sleep can significantly reduce testosterone.
Maintaining healthy testosterone levels is key to the physical and mental well-being of Latino men.
Have regular check-ups, lead a healthy lifestyle and consult a specialist if you notice drastic changes in your body or mood.
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