Testosterone is an essential hormone found in both men and women, although men tend to have higher levels. The testicles are mainly responsible for the production of testosterone in men. The rate at which the body produces testosterone starts to rise at puberty, and experiences a gradual decline from age 30 and above.
Testosterone has been heavily linked with sex drive, production of sperm, bone and muscle mass, and even the mood of a man. As the testosterone levels of a man begin to drop, he would start experiencing some symptoms.
In addition to all the functions carried out by testosterone in men, it also plays a significant role during puberty. Increased testosterone production can help speed up a boy’s height growth when he is going through puberty.
It is also responsible for the development of larger muscles, deeper voice, facial hair, and body hair. This is why it is advisable to maintain high levels of testosterone to ensure the proper body development.
Factors that affect height
At the stage of puberty is when most teenagers experience a growth spurt. Following the growth spurt, the growth plates stop the production of new bones, which is why the growing process stops. Some factors influence how tall a person can be, and they include;
DNA
DNA is the most influential factor when determining how tall a person would become. Studies have shown that there are over 700 unique genes that influence height. Some of these genes stimulate growth hormones production, while others affect the growth plate.
There are genetic problems that affect a person’s height, such as Marfan syndrome and Down syndrome.
Hormones
Hormones produced by the body are what initiate the production of new bones by the growth plates. These hormones include:
Sex hormones
Sex hormones such as testosterone and estrogen play a crucial role in influencing growth during puberty.
- Growth hormones
The growth hormones are made produced in the pituitary gland. As the name signifies, these are the most essential hormones for growth. There are specific health issues that can reduce the production of growth hormones, which in turn will affect height. For instance, children suffering from congenital growth hormone deficiency have a slower growth rate than other children.
Sex
Generally, men are more likely to grow taller than women. This is also because men continue to grow for a more extended period than women. The average man is about 5.5in taller than the average woman. On average, a man is about 69 inches tall, while a woman is approximately 63.6 inches.
Steps to increase height
Most people are not able to control their height growth because of the factors that influence it. This is mostly because DNA is the main factor, and you can’t change your DNA. But there are a few steps to take, which could give you a slight boost in height growth.
Adequate sleep
Getting the recommended amount of sleep is crucial to your growth and development. When you are in a deep sleep, your body produces hormones that help you grow. This is why adequate sleep is required for optimal growth.
Exercising Regularly
It is a well-known fact that keeping physically fit has a lot of health advantages and helps you to grow adequately. Ensuring that you exercise regularly is an excellent step to ensuring healthier and stronger bones.
Good Nutrition
Nutrition is essential to growing tall and healthy. If you don’t pay attention to what you eat, this could well impact your height. It is recommended that you eat a balanced diet with a lot of vegetables and fruits to ensure that your body gets the needed minerals and vitamins.
Foods that boost testosterone levels
Since testosterone plays a role in influencing height growth, it won’t be ideal if your body had low testosterone levels. Some foods can boost testosterone levels in men, and they include;
Ginger
People mostly use ginger for culinary and medical purposes but don’t know it has other benefits. For instance, ginger could boost fertility in men. A study showed that men who took ginger supplements daily for a period of 3 months, noticed an increase in their testosterone levels by about 17%. In addition to these benefits, ginger also improves sperm health.
Pomegranates
Pomegranates are known for their ability to boost sexual function and fertility. It also contains antioxidants that help to improve heart health and reduce stress. According to a study, pomegranates have also been found to increase testosterone levels in men.
A study also showed that men who drank pomegranate juice for 14 days got about a 24% increase in their testosterone levels. Pomegranates are also linked to improving mood and regulating blood pressure.
Green vegetables
It is recommended that you eat leafy green vegetables like spinach, kale, and Swiss chard. This is because these vegetables are found to contain high quantities of magnesium, a mineral that can boost the testosterone levels in the body.
People who take vegetables rich in magnesium have been seen to experience a spike in testosterone levels, especially those who are physically active. Other foods that are rich in magnesium include beans and lentils, nuts, seeds, and whole grains.
Onions
There are a lot of benefits that come with taking onions regularly. These benefits range from slimming the waistline to improving heart health. Onions are also excellent sources of antioxidants and other nutrients. Furthermore, onions have been found to increase testosterone levels in men that have Low T.
Extra-virgin olive oil
Olive oil has been found to give a lot of health benefits, which include making you less susceptible to suffering from cancer and heart disease. Olive oil is packed with vitamin E and monounsaturated fat, which give the food its health benefits.
They also boost testosterone levels in healthy men. This is mostly because the oil stimulates an increase in luteinizing hormone, which in turn causes the cells in the testes to produce more testosterone.
Fortified plant milk
Fortified plant milk is often rich in Vitamin D. Vitamin D is very vital to the health, and it has also been found to boost testosterone levels in men. It is recommended that you take up to 400 international units (IU) of vitamin D every day.
It is a well-known fact that the sun provided us with vitamin D, but people don’t usually spend enough time under the sun. This is why you should increase your intake of fortified foods, as they are a good source of vitamin D. Most plant milk like the ones made from soy, hemp, flax, or almonds contain about 25% of the required vitamin D per glass.
In addition to boosting testosterone levels, taking vitamin D is also vital for maintaining a good overall health.
Oysters
Oysters are very rich in zinc, which is a mineral that is essential for reproductive function and sperm health. Oysters have been found to contain more zinc than any other food per serving.
Men who suffer from zinc deficiency will not be able to produce enough testosterone as they might develop hypogonadism. This is why it is essential to consume a lot of zinc supplements as they would help boost your testosterone levels.
Foods that reduce testosterone levels
Just as some foods help to boost testosterone levels, there are others that might negatively impact testosterone production.
Processed foods
A lot of prepackaged or frozen foods and snacks are processed and may not be very healthy for you. They do not provide you with a lot of nutritional value and are high in salt, fat, sugar, and calories. Particularly, processed food tends to have large quantities of trans fat, which, when taken regularly, can reduce testosterone levels and impact testicular function.
Alcohol
The moderate intake of alcohol might provide you with some health benefits, but regular heavy consumption has been found to reduce fertility in men. Research has shown that men who are heavy alcohol users are more likely to suffer from low testosterone and also experience changes to other reproductive hormones.
Canned Foods
Foods or drinks that come in a can or plastic have been found to affect hormone levels negatively. This is because people consume chemicals like bisphenol (BPA) from drinks in plastic bottles or food that is reheated in plastic containers. The intake of this chemical could lead to a reduction in testosterone levels.
Conclusion
Testosterone is a vital hormone in the human body that starts to experience an inevitable decline as men age. However, low levels of testosterone might also be because of certain medical conditions or supplements.
If you notice that your testosterone levels are falling below average, you should visit your doctor. It is recommended that you do everything you can to ensure you maintain high levels of testosterone in your body as it helps to stimulate a lot of bodily functions, of which increasing height growth is included.
Ensure that you consume foods rich in zinc, magnesium, and vitamin D. You should also try to exercise regularly and get a lot of sleep.
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