Testosterone is one of the most vital male hormones. It is normal for testosterone levels to decrease as the person ages. But there are things that you can do to slow down the process.
Testosterone is important because it can affect your body’s composition unfavorably and as soon as people age the reduction of testosterone levels can cause weight gain.
Low levels of testosterone can also affect your sex drive and sexual function. It can also cause infertility and fewer erections.
According to a study recently conducted of about 9,054 men between the ages of 19 up to 39 who were of a healthy weight and who had normal amounts of testosterone levels between the ranges of 264 and 916 ngm per deciliter.
Drug companies promote and market products that are supposed to help increase testosterone levels and while these supplements or drugs can help some people, they can also cause the body’s natural ability to produce testosterone.
Also, it is important to note that these medications come with their risks.
The best course of action that you can take to improve the level of your testosterone is by adjusting some of your lifestyle habits that will improve your health overall.
Sleep
Not getting enough sleep can directly affect the levels of chemicals and hormones that your body needs to be able to function properly. And that includes testosterone.
The subjects were 10 healthy men at the age of 24 who had only spent 1 week sleeping for a full 8 hours per evening in their homes and then they spent 11 days in the lab after.
For 3 nights they had slept for 10 hours which was followed by 8 nights of constrained sleep where they only had 5 hours of sleep. The doctors would then check their blood every 15 to 30 minutes on their last evening where they were able to sleep for 10 hours as well as on their sleep-restricted session.
The study was able to find that after 1 week of sleep-restriction the subjects testosterone levels had dropped by 15 percent while in comparison to the normal setting and the normal aging saw a decrease of testosterone levels of 1% to 2% per year.
This means that to help maintain the testosterone levels you need to make sleep a priority. You should aim to sleep for at least 7 to 8 hours every night. If you don’t get enough sleep, then you should discuss this with your doctor.
Balanced diet
It is well known that eating well is vital to maintain your testosterone level and your overall health. There is a report from the Journal of Neuroinflammation where it states that low levels of testosterone and obesity can contribute to several inflammatory illnesses and the impairment of your neurological function.
Researches conducted further states that yo-yo diets and overeating disrupt hormone levels. This is more obvious in athletes and active people.
A balanced diet should have mostly whole foods and should include a healthy amount of fats and carbohydrates as well as proteins. Eating a nutritious diet can keep your hormones balanced and in optimal health.
Lose excess weight
Men who carry more or have more weight have shown lower levels of testosterone. The clinical Endocrinology has reported a study that some obese males have up to 50% less testosterone compared to people who are not obese.
Stay active any way you can
A study was conducted where it was found by the European Journal of Applied Physiology that the more active a person is the more and the higher their testosterone levels are.
They also suggest that increasing your physical activities can improve your testosterone levels while losing weight.
However, you should not overdo it because it may have the opposite effect. Too much activity can cause a reduction in testosterone levels. So, you should listen to your body and find the right amount of balance.
Reduce cortisol levels responsible for stress
Chronic stress is dangerous, and it can lead to so many health issues in your body. Stress increases the hormone cortisol which is in charge of managing several processes like metabolism and immune responses.
Elevated cortisol levels can negatively impact testosterone levels. A study in 2016 found that stressful events can directly affect erratic changes to testosterone levels.
In 2 months before their final exams, 58 subjects were conducted into the study. 58 male and female medical students answered questionnaires and provided saliva samples while extreme stress. The men had shown a significant increase in their salivary testosterone while the women had the opposite effect.
The researchers suggested that the stress response in the male subjects increased aggression, rumination, and emotional inhibition.
Take a vitamin D supplement
Vitamin D supplements can help correct a deficiency and even directly contribute to the increase in testosterone levels. Being able to get at least 15 minutes of sunshine a day can also help maintain vitamin D levels.
There is a hormone that helps in the production of testosterone which is called DHEA. When a person ages the DHEA levels dip low just like the testosterone levels.
The supplementation of magnesium can also help elevate your testosterone levels to normalcy if the cause of the decrease is due to a deficiency.
Consult your doctor if any prescription medication may be necessary
Anyone who suspects that they have a low level of testosterone and is under medication of any form should consult their doctor or physician.
Avoid drug and alcohol abuse
The abuse of drugs and alcohol consumption has been found to have a direct correlation to the decrease in testosterone levels.
The consumption of alcohol can affect the glands and hormones that are involved in the health of the male reproductive system. It can also cause low levels of testosterone due to the effects that it has directly on the body including cell damage and hormonal reactions.
Consult a specialist if testosterone therapy is necessary
There is hardly any evidence to prove that testosterone therapy can help men with their age-old testosterone problems. However, it can boost the production of testosterone when the body can’t produce enough of it.
Because this kind of therapy is not a good fit for everyone then the best course of action is to increase the testosterone levels naturally.
Conclusion
The development of testosterone begins before birth and helps in the development of the sex organs for men. It drives the production of sperm, drives the libido, distribution of body fat, production of red blood cells, and muscle strength.
Women also produce testosterone, but they produce a significantly lower amount compared to men.
People can boost their testosterone naturally through changes in their lifestyles instead of undergoing testosterone replacement therapy.
