Why Testosterone is the Key to Men's Health and Vitality
Testosterone is much more than just the “male hormone” it's a powerhouse driving many of the key aspects of a man’s health. From building muscle and strengthening bones to boosting mood and cognitive function, testosterone is essential. Yet, despite its importance, many men aren’t aware of how to maintain healthy testosterone levels or the impacts of low testosterone. However, through lifestyle and nutritional modifications testosterone levels have been shown to improve.
The Role of Testosterone in Men’s Health
Testosterone is involved in a myriad of bodily processes:
Bone Health: It supports bone density, reducing the risk of osteoporosis.
Muscle Mass: It helps build and maintain muscle, crucial for overall strength.
Brain Function: It influences mood, memory, and cognitive abilities.
Mood Regulation: It can impact feelings of well-being and mental health.
Fertility and Sexual Health: It is essential for libido and sperm production.
Approximately 95% of testosterone is produced in the testes, with the remaining 5% coming from the adrenal glands. This underscores the importance of maintaining the health of the testes.
The Natural Decline of Testosterone
Starting around ages 35-40, testosterone levels begin to decline naturally at a rate of 1-3% per year. This decline can lead to a condition known as andropause or low testosterone. Low testosterone is linked to several adverse health outcomes, including:
Cardiovascular Disease: Increased risk due to changes in lipid profiles and blood pressure, Low testosterone can contribute to endothelial dysfunction, as studies show that testosterone has antioxidant and anti-inflammatory effects, which help protect the blood vessels. Without adequate testosterone, this protective effect diminishes, leading to potential vascular damage.
Type 2 Diabetes: Associated with insulin resistance and weight gain.
Metabolic Syndrome: Linked with overweight and insulin resistance
Osteoporosis: Reduced bone density increases fracture risk.
Osteopenia: Bone density loss causing higher risk for broken bones.
Recognising the Signs of Low Testosterone
Be alert to these symptoms, which can indicate low testosterone levels:
Low motivation
Poor memory and concentration
Mood swings
Changes in libido and impotence
Reduced facial or body hair
Reduced muscle tone and strength
Decreased bone mineral density
Accelerated wrinkles and aging
Poor fertility
Hot flushes and night sweets
Factors that Decrease Testosterone
Certain lifestyle factors can significantly reduce testosterone levels:
Overweight and Obesity: Higher body fat is linked to lower testosterone levels. Visceral adiposity (the weight around the stomach) is pro-inflammatory and produces oestrogen.
Poor Sleep: Sleep deprivation over a long period has been shown to reduce testosterone production.
Alcohol Intake: Excessive alcohol intake causes weight gain and stimulates aromatisation. One study showed a decrease in testosterone levels with moderate drinking.
Unhealthy Gut: The microbiome's negative bacteria produce endotoxins that negatively affect testosterone levels.
Poor diet: Consuming a more Western-style diet high in simple carbohydrates.
High Stress and Cortisol: Chronic stress elevates cortisol, which in turn can lower testosterone.
High Oestrogen Levels: Aromatisation is an enzymatic reaction where testosterone gets converted into oestrogen, and oestrogen stimulates aromatisation activity. Alcohol also stimulates aromatisation and, therefore, contributes to more oestrogen being produced in the body. Other contributors are visceral fat and plastics from our environment.
High Prolactin Levels: Some individuals may experience hyperprolactinemia, a condition characterised by elevated prolactin levels. This condition inhibits the release of gonadotropin-releasing hormone (GnRH), which subsequently suppresses luteinising hormone (LH) and follicle-stimulating hormone (FSH), leading to reduced testosterone production.
High Sex Hormone Binding Globulin (SHBG): A percentage of testosterone is bound to SHBG and albumin in the blood. However, some men may experience higher levels of SHBG and therefore, they have less available testosterone. One study suggested that a higher protein intake in older men had a positive association with lower SHGB levels.
Boosting Testosterone Naturally
Maintaining healthy testosterone levels involves making some lifestyle and dietary changes. Here's a general lifestyle and nutritional guide to help you get started with healthy eating and balanced meals that may assist in improving testosterone levels:
An Eating Guide to Support Testosterone Levels
Incorporate Good Quality Protein: Consuming good quality protein at every meal helps with weight management and blood glucose control.
DHA from Fish Oil: Docosahexaenoic acid (DHA) is a crucial omega-3 fatty acid vital for human health. Since our bodies can't produce it, we must obtain it from dietary sources like fish or supplements. Although humans can convert some plant-based sources into DHA, men are generally less efficient at this conversion compared to women. Numerous studies have shown a positive link between DHA supplementation or increased fish consumption and higher testosterone levels. Fish rich in omega-3 include salmon, sardines, mackerel, and tuna. Also, in some cases, a nutrition professional can help in recommending appropriate omega-3 supplements.
Vitamin K2: Found in fermented foods, Vitamin K2 is important for bone and cardiovascular health. Some studies have shown that Vitamin K2 (not K1) has a positive effect on testosterone levels.
Polyphenols: Found in plant sources, polyphenols help reduce inflammation and oxidative stress and improve mitochondrial function. They have also been found to affect testosterone levels positively.
Managing High Estrogen Levels
If high estrogen is contributing to low testosterone, try these food sources that may be beneficial in reducing estrogen:
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
Flaxseeds: Add them to smoothies, salads, or yogurt.
Organic Soy Products: Tofu and tempeh are excellent options.
Boron-Rich Foods: Legumes, fruits such as apples, and tubers.
Vitamin D: There is a correlation between testosterone and Vitamin D therefore making sure that Vitamin D levels are adequate is important for maintaining healthy testosterone levels.
Lifestyle Recommendations
Exercise Regularly: According to research exercise training increases testosterone levels in over 40-year-olds. Moreover, running can reduce cardiovascular disease mortality by 30%, according to research.
Reduce Alcohol intake: Reducing your alcohol intake can improve your body composition and decrease aromatisation activity, which in turn lowers oestrogen levels.
Lose Weight: Reducing body fat can positively impact testosterone levels.
Manage Stress: Techniques like meditation, yoga, and deep breathing exercises can lower cortisol levels.
Improve Sleep: Practice good sleep hygiene by maintaining a regular sleep schedule and creating a restful environment.
Reduce Oestrogen Exposure: Limit exposure to oestrogen-mimicking chemicals in plastics such as BPA, and phthalates, and reduce alcohol consumption and body composition.
A Comprehensive List of Blood Markers For Men’s Health and Hormones
To accurately assess your testosterone levels, consider testing the following markers:
Total testosterone
Free testosterone
Calculated testosterone
SHBG (Sex Hormone Binding Globulin)
LH (Luteinizing Hormone)
FSH (Follicle-Stimulating Hormone)
Estrogen (E2)
Prolactin
Thyroid function
Heavy metals
Selenium
Zinc
Copper
Vitamin D
Understanding the critical role of testosterone in men's health and taking steps to maintain healthy levels can significantly improve quality of life. If you suspect low testosterone, consider consulting a healthcare professional to discuss appropriate testing, supplements, and treatment options.