Jackson
Testosterone is a crucial androgen for its significant role in sperm production, muscle strength, bone growth, secondary sexual characteristics (like Adam’s apple and body hair), and sexual performance.
A recent study published in the esteemed journal, “GeroScience,” discovered that testosterone levels are intrinsically linked to men’s health and longevity.
How to Recognize the Physical Indicators of Low Testosterone Levels?
Testosterone levels affect male longevity
Scientific research conducted at UCLA’s Fielding School of Public Health has found that testosterone in men influences the aging process through several mechanisms. Elevated testosterone levels are associated with improved cardiovascular health, enhanced muscle strength, increased bone density, and several other benefits.
Studies indicate that testosterone may stimulate the healing and recovery of various tissues and organs in the body. Additionally, testosterone exhibits antioxidant properties, which mitigate the effects and damage caused by free radicals.
Moreover, it mediates genetic expression and influences DNA methylation patterns, potentially delaying aging. Considered a “health barometer” for men, low testosterone impacts reproductive health and may precipitate chronic conditions such as cardiovascular and cerebrovascular diseases.
Men with low testosterone levels often experience symptoms such as energy deficiency, disturbed sleep, emotional instability, reduced muscle strength, thin body hair, and increased body fat, all of which can severely impair their quality of life.
So, how can one detect if their testosterone levels are irregular? Experts recommend that men 40 and above employ the internationally recognized “Androgen Deficiency in Men (ADAM) Self-Assessment Form” for personal evaluation. This includes:
- Regular feelings of fatigue or sleepiness;
- Irritability;
- Anxiety;
- Declining physical fitness/dwindling activity levels;
- Decreased muscular strength;
- Sense of exhaustion;
- Slower or diminished facial hair growth;
- Reduced sexual performance or decrease in sexual activity frequency;
- Lesser incidences of morning erections.
Men experiencing the above symptoms should consult professionals at a reputable hospital. If necessary, testing for testosterone levels and other serological markers could also provide helpful information.
Detrimental Habits that Accelerate Testosterone Depletion
While a gradual decline in testosterone levels with age is standard, contemporary generations of young men are particularly susceptible to other disturbance factors. Various unhealthy habits are fast-tracking testosterone loss.
1. Obesity
Obesity plays a significant role in testosterone reduction, as it increases aromatase levels in men, leading to an irreversible conversion of testosterone to estradiol—and, thus—elevated estrogen levels.
Data from the US Centers for Disease Control and Prevention from 2015 to 2016 reveal that approximately 78% of men were overweight or obese—a nearly 50% increase from 1999 to 2000—and testosterone levels have been falling year after year.
2. Consumption of Pro-inflammatory Foods
Research supports that the excessive consumption of pro-inflammatory foods is a significant cause of testosterone reduction in men. Such diets often include high-fat, high-sugar, oil-rich foods, red meat, and refined carbohydrates, leading to abnormal cholesterol levels and insulin resistance. Cholesterol is a critical precursor in testosterone production, and insulin resistance is associated with reduced testosterone levels in men.
3. Sedentary Lifestyle
Less physical activity converts excess calories into fat, decreasing testosterone secretion. Low testosterone levels are not conducive to muscle growth but favor fat accumulation, creating a vicious cycle. Inactive men can experience reduced local blood supply and decreased testicular metabolism, substantially lowering testosterone secretion, decreasing sperm quality, and potentially leading to male infertility.
4. Insomnia and Chronic Night-time Staying
Testosterone primarily secretes at night. Sufficient sleep can lessen the body’s inflammatory responses, reduce cortisol secretion, decrease the levels of sex hormone-binding globulin, and naturally boost free testosterone levels. Poor sleep quality is likely to impact testosterone levels negatively.
5. Smoking and Drinking
Chronic heavy smoking can cause abnormalities in testicular Leydig cells and supporting cells, lowering testosterone concentration. Excessive or long-term alcohol consumption can hasten testosterone breakdown in the body, resulting in issues like decreased libido, abnormal sperm, and impotence.
6. Physical Injuries and Infections
Injury or infections involving the testicles can prompt low testosterone levels in men. These can result from radiation therapy, chemotherapy, and hormone therapy treatments for prostate cancer, hypopituitarism from surgery, inflammation, tumors, congenital genetic diseases, and diseases like liver and kidney disorders, diabetes, and obesity—all potentially causing low testosterone levels in men.
7. Exposure to Environmental Toxins
Research indicates that around 75% of the human body contains high amounts of industrial xenoestrogens, likely causing endocrine disorders and testosterone reduction. Xenoestrogens are commonly used in adhesives, flame retardants, detergents, perfumes, wax products, cleaning supplies, lubricants, and more, making them practically omnipresent.
Practical Guidelines for Preserving Testosterone Levels
Regarding physiological functions, it’s often said that men face a critical passage in their forties.
As men venture into their 40s, the decline in testosterone levels can cause symptoms such as hot flashes, depression, and irritability. This phase is popularly known as “male menopause” and medically referred to as “late-onset hypogonadism.”
Adopting a healthy lifestyle can significantly help in maintaining and promoting testosterone levels.
1. Adopt a Nutritious Diet
Ensure an adequate intake of high-quality fats and proteins. Consuming meats like beef, mutton, and fish and prioritizing fresh fruits and vegetables while minimizing the intake of refined carbohydrates like pastries is advisable.
Adequate Protein and Healthy Fats: Consuming enough protein can help maintain healthy levels of fat and lean muscle mass, both of which can indirectly benefit testosterone production. Healthy dietary fats, such as those in olive oil, avocados, nuts, and oily fish like salmon, are essential for testosterone production. Avoid trans fats and limit highly processed vegetable oils, which can contribute to inflammation.
Crucial Micronutrients: Zinc and vitamin D are essential for testosterone production. Zinc-rich foods include oysters, lean meats, spinach, and seeds. Sun exposure can help your body produce vitamin D, but you might also consider a supplement, especially in the winter months or if you are often indoors.
Limit Sugars and Refined Carbohydrates: High sugar consumption and a diet rich in refined carbohydrates are linked to excess weight gain and insulin resistance, which can lower testosterone levels. Opt for whole grains, legumes, fruits, and vegetables for energy and fiber.
Eat Enough Fiber: Fiber slows the digestion of your meals, preventing spikes in blood glucose and insulin. Men who eat more fiber also excrete more estrogen, potentially increasing the body’s balance of testosterone.
Drink Plenty of Fluids: Dehydration can cause a variety of health problems. While fluid needs vary, a good general guideline is to aim for at least eight 8-ounce glasses daily and more if you’re physically active.
2. Engage in Regular Physical Activity
Maintaining a suitable amount of physical activity can fill the body with energy and maintain an optimal weight. The general population should strive to maintain a Body Mass Index (BMI) below 25; fitness enthusiasts may have a higher BMI but should still aim for a low body fat percentage.
Resistance and High-intensity Interval Training: Research indicates that resistance training, such as weightlifting and high-intensity interval training (HIIT) are the most effective forms of exercise to boost testosterone. Resistance training can include free weights, weight machines, or bodyweight exercises. HIIT involves short but intense bursts of activity followed by rest periods or lower-intensity exercise. Both types of exercise can stimulate the release of testosterone.
Aerobic Exercise: Regular aerobic or endurance exercise, such as running, cycling, or swimming, is not only great for overall health but can also aid in weight management, which is crucial for maintaining testosterone levels.
Regularity and Consistency: Staying consistent is essential. For exercise to have a long-term impact on your testosterone levels, it must be a regular part of your routine. It’s not enough to work out intensely for a few weeks and then stop.
Active Lifestyle: Beyond targeted exercise, incorporating more activity into your day can help maintain testosterone levels. This might include walking instead of driving when possible, taking breaks to stand or stretch during the workday if you have a sedentary job, taking the stairs instead of the elevator, etc.
Always remember to listen to your body and respect its limits. Overtraining can lead to injuries and have the opposite effect, increasing cortisol, a hormone that can lower testosterone. If starting a new physical activity, consulting a personal trainer or physiotherapist may be beneficial to ensure your technique is safe and correct.
3. Minimize Alcohol and Tobacco Usage
minimizing alcohol and tobacco usage is essential in maintaining overall health, specifically concerning healthy testosterone production.
Alcohol: Moderate to high alcohol consumption can alter your endocrine system and negatively impact the organs necessary for testosterone production, such as your testes and liver. Alcohol also directly affects the Leydig cells in the testes, where testosterone is produced. Too much intake can also lead to weight gain, and there’s a strong link between obesity and low testosterone levels. It doesn’t mean you have to avoid alcohol altogether, but moderation is key. This usually means up to two drinks per day for men.
Tobacco: Smoking introduces a host of harmful chemicals into your body, many of which can negatively impact testosterone levels. Nicotine and cotinine, two chemicals found in tobacco, have been shown to decrease testosterone levels in the bloodstream. Additionally, tobacco use can lead to various health conditions like hypertension and heart disease, which can indirectly lower testosterone.
Impact on Sleep Quality: Both alcohol and tobacco can negatively impact sleep quality. Alcohol can disrupt the sleep cycle and prevent adequate REM sleep, part of the sleep when testosterone is produced. Smoking can lead to sleep conditions such as sleep apnea which, in turn, can lead to lower testosterone levels.
Alcohol, Tobacco, and Stress: The usage of alcohol and tobacco might provide temporary relief from stress, but over the long term, these substances can add to the body’s stress load, raising cortisol levels and potentially lowering testosterone.
It’s important to note that everyone’s reaction to alcohol and tobacco is different, and genetics can play a huge role, but generally speaking, minimizing usage is an effective measure of maintaining healthier testosterone levels. If you’re struggling with alcohol or tobacco usage, seeking help from professionals who can support you is essential.
