Are you constantly feeling tired, noticing a loss of muscle mass, or experiencing unexpected mood swings? Then, could you pay attention to it? These concerns may not simply be signs of getting older—they might be indications that your testosterone levels are dropping. This essential hormone helps maintain your energy, muscle strength, and emotional balance every day.
Let's delve into the facts about testosterone decline in men, looking at the causes, symptoms, and, most importantly, how you can regain control of your health and vitality.
What is Testosterone?
Testosterone is the key hormone for male health and is responsible for male characteristics. Testosterone reduction in men is increasingly recognized as a significant issue, with nearly 40% of men over 45 showing symptoms of low testosterone. As ageing, testosterone levels start to degrade by approximately 1% each year.
This hormone is essential for maintaining energy, muscle mass, mood stability, and libido. This decline can be due to habituated lifestyle changes such as alcohol consumption, smoking, chronic diseases, and poor dietary habits, resulting in noticeable changes in both physical and emotional well-being. Therefore, changes often associated with testosterone deficiency may be partly or entirely due to the significant decline in estradiol.
Regular physical activity, a balanced diet, proper nutrition, and quality sleep are needed to maintain our health. For individuals experiencing significant testosterone decline, testosterone replacement therapy (TRT) offers a viable medical solution to address these concerns and get into routine.
Function
Testosterone is essential for both primary and secondary male sexual development. Its primary traits facilitate testicular descent, spermatogenesis, and enlargement of the penis and testes. But its influence doesn't stop there. It triggers muscle development, contributing to the physical strength and appearance of males.
It also influences secondary male traits like hair growth, voice deepening, and growth spurts during the adolescent stage. It increases skeletal muscle mass and aids in erythrocyte production, which raises male red blood cell levels.
Factors Leading to Unfavourable Changes in Testosterone Levels in Men
Many factors can influence testosterone levels. Nutritional deficiencies, particularly of nutrients like zinc, magnesium, and vitamin D, play a significant role. In addition to poor polyphenol intake, these deficiencies may have an impact on the hypothalamic-pituitary-gonadal (HPG) axis.
Additionally, levels of mental and oxidative stress can negatively impact the HPG axis. Therefore, diagnosing the cause of disturbances in testosterone levels involves considering multiple factors and requires comprehensive research, as well as lifestyle changes for patients.
How Energy Intake and Body Mass Affect Hormone Levels
Short-term energy deficits reduce testosterone, while long-term low-energy diets show mixed results. Male hormone deficiency can cause men to lose muscle mass and gain more body fat, particularly around the abdomen. Metabolic problems, including energy imbalance, blood sugar fluctuations, decreased insulin sensitivity, and abnormal blood fat deposition levels, might arise from this.
The Impact of Nutritional Deficiencies
Nutritional deficits might interfere with the body's testosterone synthesis by affecting enzymes and substrates. Zinc, essential for luteinizing hormone (LH) and folicle-stimulating hormone (FSH) production, is linked to testosterone levels, which can improve with supplementation. Magnesium may influence testosterone through its effect on cortisol, while vitamin D supports testosterone production via its action on Leydig cells, with supplementation helping to correct the nutritional deficiencies.
Impact of Stress on Testosterone
Cortisol has an antagonistic effect on androgens like testosterone, and the link between stress, cortisol, and testosterone is well established. The effects of testosterone can be lessened by high cortisol levels, which are mainly brought on by ongoing stress. Psychological stress and factors like low-carbohydrate diets, excessive physical activity, and obesity can elevate cortisol levels, further suppressing testosterone.
Age and Serum Testosterone Levels
Male hormone levels naturally decline as males become older. Around the ages of 35 to 40, this slow process usually becomes more apparent. This is due to structural changes in the gonads, including a reduction in Leydig cells, decreased blood flow, and reduced testosterone synthesis. Free testosterone (fT), which makes up only 1.5-2% of total testosterone is crucial for biological functions. Still, its levels also decrease with age, further impacted by increased levels of sex hormone-binding globulin (SHBG).
Sleeping time impacts testosterone levels.
Sleep is vital for testosterone production, with levels peaking during sleep. Sleep deprivation can reduce testosterone by 10-15%, though the impact varies based on timing. Disrupted sleep, circadian rhythm, and conditions like sleep apnea can lower testosterone, especially in older men.
Symptoms of low testosterone in males can include:
The symptoms of low testosterone can differ significantly, mainly depending on a person's age.
- Fatigue and decreased energy
- Reduced libido or sexual interest
- Erectile dysfunction
- Mood swings or depression
- Decreased muscle mass and strength
- Increased body fat
- Reduced bone density
- Difficulty concentrating or memory issues
- Hot flashes or sweats
Foods That Naturally Boost Testosterone Levels
To naturally enhance testosterone levels, consider adding these foods to your diet:
1. Fatty Fish and Fish Oil: The omega-3 fatty acids found in fish oil, particularly DHA, have been shown to boost testosterone levels in men who are obese.
2. Milk and dairy products: Dairy items, especially fortified milk that is high in vitamin D, can aid in testosterone production. Vitamin D is essential for preserving normal hormone levels.
3. Legumes: Beans (black and kidney beans), peas, and peanuts are rich in zinc, vitamin D, and magnesium, supporting hormonal health while offering fibre and protein as a plant-based alternative.
4. Dark, Leafy Greens: These nutrient-dense green leafy vegetables like spinach, kale, and collard greens are rich in magnesium and help in maintaining optimal male hormonal health.
5. Honey: could enhance testosterone by supporting Leydig cell function, increasing luteinizing hormone production, and reducing oxidative stress.
6. Onions may help raise testosterone concentration by boosting luteinizing hormone and enhancing antioxidant protection in the testes.
7. Whole eggs provide cholesterol, essential for androgen production, and selenium, an antioxidant that may support testosterone counts.
8. Foods rich in flavonoids, such as broccoli and spinach, may help prevent a decline in gonadal function as men age.
9. Zinc, which is abundant in oysters, is necessary for testosterone levels; nevertheless, too much zinc does not raise testosterone levels further.
10. Certain herbs like ashwagandha, Asian red ginseng, and fenugreek may help boost the testosterone index and maintain hormone health.
11. Avocados, rich in boron, healthy fats, vitamin B6, and folic acid, may help boost testosterone and support hormonal function.
12. Ginger possesses healing properties that may support male hormone levels and improve sperm quality.
13. Pomegranate juice enhances mood, stabilizes blood pressure, and supports testosterone levels, while its potent antioxidants promote overall health and hormonal balance.
14. Lemons are rich in vitamin A, which supports testosterone production. They also help reduce cortisol, a stress hormone known to lower reproductive health.
15. Extra virgin olive oil boosts testosterone with its monounsaturated fats and vitamin E, which are essential for hormone production and overall health.
Foods That Can Negatively Affect Hormonal Health
Obesity and low serum testosterone concentrations are closely linked and influenced by diet. High consumption of bread, pastries, dairy, and desserts, along with low intake of homemade foods and vegetables, predicts hypogonadism. Increased visceral fat can impair insulin sensitivity and suppress testosterone levels.
Low-fat diets have been linked to reduced testosterone levels compared to diets higher in fat. Low-carbohydrate diets reduce testosterone levels, while high-carb diets may also decrease it in active individuals. Refined carbs are linked to lower levels of sex hormone-binding globulin (SHBG), although recent studies show mixed results on the relationship between carbohydrate intake and hormonal status.
Soy, high sugar intake, and excessive mint consumption can reduce testosterone levels. Soy contains phytoestrogens that mimic estrogen; high sugar causes insulin resistance; and peppermint and spearmint teas have been linked to lower testosterone.
Healthy Habits for Testosterone
Making lifestyle changes can also boost testosterone.
Exercise: Getting regular exercise, such as aerobic and strength training, can help increase testosterone levels.
Weight Loss: Losing more weight can raise testosterone levels. However, extreme calorie reductions should be avoided.
Eat Enough Fat: Including healthy fats in your diet helps your body produce hormones. According to some research, it's beneficial to receive about 25% of your calories from fat.
Get Enough Sleep: Getting 7 to 8 hours of sleep daily is crucial for sustaining testosterone levels and improving sleep quality, especially for men on hormone replacement therapy for hypogonadism.
Nutritional Traps: Unhealthy food choices that are high in empty calories and low in essential nutrients can lead to weight gain, obesity, and reduced testosterone levels. Foods that negatively impact testosterone include:
- Deep-fried foods
- Fried rice or flour products
- Organ meats
- Processed meats
- Trans fats
Treatment Options for Testosterone Reduction
Testosterone Replacement Therapy (TRT) is a medical treatment aimed at restoring optimal testosterone levels in men who experience a deficiency. It is commonly prescribed for conditions such as hypogonadism, where the body produces insufficient testosterone.
Testosterone replacement therapy (TRT) can be delivered through several methods, including injections, skin patches, gels, or implants. While TRT has many benefits, it may also cause the prostate gland to enlarge, leading to an increase in haemoglobin (Hgb) levels and slightly decreased levels of high-density lipoprotein (HDL) cholesterol.
TRT has been shown to enhance body composition, bone density, sexual function, and energy levels. Medical monitoring is essential since it carries some hazards, such as a higher risk of blood clots, sleep apnea, prostate difficulties, and cardiovascular problems.
Men must undergo specific medical testing prior to initiating TRT in order to confirm a low serum testosterone profile and rule out any underlying medical health conditions. Routine monitoring brings hormone levels under control and minimizes treatment-related adverse effects.
Conclusion
Progressive testosterone deficiency syndrome is a common issue in older men, significantly impacting mood, energy, muscle mass, and reproductive function. Maintaining healthy testosterone levels is vital for overall male health. A healthy lifestyle, including regular exercise, quality sleep, stress management, and addressing nutritional deficiencies (such as zinc, magnesium, and vitamin D), can naturally support testosterone production.
Key steps include following a balanced diet, avoiding processed and fried foods, and incorporating testosterone-boosting foods like avocados, leafy greens, and fatty fish. In severe cases, testosterone replacement therapy (TRT), under medical supervision, can help restore energy and hormonal balance.
