As you age, your body undergoes different internal changes, including a decline in testosterone production. Although natural, this can lead to physical and mental health issues in the future. These include low libido, weight gain, muscle loss, bone density loss, and emotional changes like fatigue and concentration loss. The right lifestyle changes can help you manage this change and prevent these effects from taking over.
In the years following your 30th or 40th birthday, your body slows down in its testosterone
production. Although several over-the-counter medications promise to increase the production of
this hormone, there are several undocumented side effects to these products. Fortunately, there
are other ways to get your testosterone levels up.
Testosterone replacement therapy is a treatment that aims to address this problem. You can supplement this with lifestyle changes that encourage testosterone production. In addition, these practices will make it easier to manage your health as you grow older.
In a study by the European Journal of Applied Physiology, men who lead active lifestyles were
compared to those with a sedentary lifestyle. It was discovered that the former group had a higher
sperm count and higher testosterone levels.
Health experts suggest that men participate in more physical activities to keep hormone production high. However, overdoing it will lead to lower testosterone levels. They suggest that men practice moderation in their physical activities, whether this is their workout regime or sports activities, to maintain healthy testosterone levels without causing it to drop.
A well-balanced diet is essential to staying healthy as you get older. It also plays a role in maintaining healthy testosterone levels. In a study published by the National Library of Medicine, unhealthy eating habits disrupt the body’s natural hormone levels, resulting in lower testosterone production. Avoid yo-yo dieting and opt to include a healthy balance of carbohydrates, proteins, and healthy fats in your daily food intake. Consider consulting with a dietician to come up with a meal plan that suits your physical condition and addresses existing health issues.
Try to set a sleep schedule for yourself to achieve 7 to 8 hours of sleep a night. Sleep is essential to maintaining good health as it strengthens your immune system and improves brain functions. Getting enough sleep is also crucial to maintaining the body’s hormone levels, including testosterone production. According to a study by the University of Chicago, insufficient sleep lowers testosterone levels by up to 15%. They discovered that healthy men who had sleep time cut short for only a week experienced the health effects immediately.
Chronic stress is dangerous to your health. High-stress levels lead to excess cortisol production, a hormone that manages your body’s immune response. High levels of this hormone impact testosterone production, causing it to decline. Although there is no singular solution to stress, there are several ways to manage it. Consider going over your lifestyle to identify areas that cause stress to determine the necessary solutions.
In a study published by the Journal of Hormone and Metabolic Research, a Vitamin D deficiency affects testosterone production. In addition to going out and getting your daily dose of sunlight, health experts advise men to take Vitamin D supplements and calcium. Both are effective in preventing testosterone levels from declining. Consider incorporating Vitamin D-rich food in your diet as well, like fatty fishes and fortified milk.
Maintaining healthy testosterone levels is essential to your health as you grow older. Research has found that low testosterone leads to a higher risk of disease, obesity, and premature death. However, abnormally high testosterone levels can result in the following:
By adopting the necessary lifestyle changes as early as now, you can improve how you manage your
testosterone levels in the future. It also leads to healthier habits that can prevent other health issues
down the line. Please use our really useful testosterone questionnaire that helps give you an indication
of your testosterone levels, based on your personal experience.
In addition to learning how to raise testosterone levels to a healthy amount, you can consult with a specialist to learn more about your body. Tan Urology is dedicated to providing men with comprehensive and personalised treatments that address a wide array of urologic conditions.
Dr Robert Tan is a practicing consultant urologist with over 35 years of experience. He graduated from the medical school at the University of New South Wales, Australia, and has cared for thousands of patients over the decades.View Profile
Dr Lincoln Tan is a consultant urologist and accredited robotic surgeon. Dr Tan is trained in all aspects of open and endoscopic urology and specialises in the minimally invasive treatment of urologic cancers.View Profile