Testosterone levels naturally decline as you age. A man’s ability to produce testosterone starts to decrease at about 40 years old, and levels continue to drop 1 – 3% a year after that. Testosterone is the male sex hormone that is made in the testicles. Testosterone hormone levels are essential to normal male sexual development and functions.
What is the role of testosterone in men?
- Sperm production
- Sex drive
- Muscle strength and size
- Deepening voice during puberty
- Bone growth and strength
- Growth of facial, body, and pubic hair in puberty.
- Development of the penis and testes
- May play a role in hair loss later in life.
Low testosterone levels in males can lead to erectile dysfunction. They can also affect sleep, mood, the size of the testicles, and more.
What are the symptoms of low testosterone?
If your testosterone production drastically drops, you may experience various symptoms. Signs of low testosterone are often subtle and can include:
- Loss of muscle mass
- Increased breast size
- Difficulty concentrating
- Loss of body hair
- Hot flashes
- Low libido
- Erectile dysfunction
Testosterone is essential in many aspects of your health, from sexual function to disease risk; Increasing your testosterone to optimal levels may increase muscle mass and strength. While testosterone therapy can be an option, it has disadvantages as well. Some older men on testosterone therapy could face increased cardiac risks. You may be interested in natural testosterone boosters instead.
How to naturally boost testosterone levels?
- Exercise and lift weights. Exercise is one of the most effective ways to prevent many lifestyle-related diseases; Exercise can boost your testosterone levels. Increased physical activity is more beneficial than calorie restriction for increasing testosterone levels.
- Eat protein, fat, and carbs. Eating enough protein can help you maintain healthy testosterone levels and aid in fat loss, which may also be beneficial. However, constant dieting or overeating may disrupt your testosterone levels.
- Minimize stress and cortisol levels. Long-term stress can elevate levels of the hormone cortisol; sudden elevations in cortisol can quickly reduce testosterone. These hormones often work in a seesaw-like manner: As one goes up, the other comes down.
- Increase vitamin D intake. Vitamin D is a micronutrient that plays a crucial role in many aspects of health; low vitamin D levels are linked to lower testosterone levels.
- Consider taking supplements. Zinc supplements could support healthy testosterone levels, especially for people with testosterone deficiency.
- Get plenty of restful, high-quality sleep. Sleeping is as essential for your health as diet and exercise; Sleep quality may also majorly affect your testosterone levels.
- Avoid estrogen-like chemicals. Reducing exposure to estrogen-like chemicals can positively affect your testosterone levels and health. Healthy sex life is essential in regulating your sex hormone and testosterone levels.
- Watch your alcohol intake. Alcohol and testosterone have a complex relationship. It’s best to moderate your alcohol intake since excessive consumption can hurt your testosterone levels and testicular health.
When to consult a doctor?
Consult an Intercare doctor if you still have low testosterone symptoms after naturally boosting the levels. Low testosterone is a real medical issue that a healthcare provider can safely help to improve quality of life. Untreated testosterone deficiency will significantly increase your risk of developing heart disease, osteoporosis, and other age-related diseases.