From muscle strength and energy levels to libido and mental health, your testosterone hormones cast a wide net over your health and wellness, and you want to do what you can to prevent testosterone loss.
When it comes to preventing low testosterone, some factors are out of your control, namely aging, but there are steps that you can take to minimize the loss. In this month’s blog post, we outline a few good practices for preserving your testosterone levels.
What you’re up against
When you pass through puberty and enter early adulthood, your testosterone levels generally reach their peak. Once you hit your 30s, production of this hormone can begin to decline, by about 1% a year.
This gradual loss is perfectly normal and there’s not much that you can do about the natural process of aging. That said, there may be factors that are accelerating this loss that you’d do well to avoid.
Slowing testosterone loss by losing weight
Reports have indicated that men in the United States, in general, have lower testosterone levels than they did just a few decades ago. While some of this overall decline is attributable to an aging population, researchers believe that comorbidities play a significant role.
Heading this list is being overweight or having obesity. Studies have reported that testosterone levels are reduced with increased waist circumference and obesity. This means that controlling your weight is one of the best ways you can prevent testosterone loss.
Eating to prevent testosterone loss
Your diet plays a role in every area of your health, which includes endocrine health. If you want to support testosterone production, it’s important that your diet is a healthy one that includes fruits, vegetables, whole grains, healthy fats, and lean proteins. This means cutting out the sugars, refined carbs, and unhealthy fats as much as you can.
There’s also some evidence that the following foods may lower testosterone levels:
- Licorice root
- Soy-based products
- Processed foods
- Some vegetable oils
Suspect oils include canola, corn, soybean, and cottonseed. By paying attention to your diet, you can help slow testosterone loss.
In addition to addressing your weight and diet, we also recommend making a few lifestyle changes that can help you maintain healthy levels of testosterone, such as:
- Exercising more
- Quitting smoking
- Not taking steroids
- Avoiding opioids
- Getting good, restful sleep
This last point is an important one. Your body uses your restorative sleep to balance your hormones, so it’s wise to get 7-9 hours of sleep a night.
In making some of the changes we outline above, you’ll not only help slow testosterone loss, but you’ll also boost your health in myriad ways.
At our men’s health clinic, we test for low T by taking a blood sample on-site first thing in the morning when your testosterone levels are at their highest. We can help you get a definite diagnosis and help you decide on the best treatment based on your age and health.
Typically, testosterone replacement therapy (TRT) takes several months to fully resolve low T symptoms. However, results vary for each man, and some patients may begin to notice improvements within a few weeks after starting therapy. You will feel more invigorated, less irritable and tired, and prepared to enjoy satisfying sexual activities.
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