There is so much more to healthy hormone levels than doctors talk about. The latest research shows that men can improve their testosterone levels and hormonal health through multiple measures that are in their control and without the aid of medication.
If you’re worried about your hormone level, the first thing to do is have a blood test and a chat with a good doctor if you are experiencing symptoms. Once you know how things are looking, you’ll be in a better position to make a plan. However, these tips are useful to all men and will not only support your hormonal health but also reduce your overall health risks.
Let’s start with the basics – why is testosterone so important?
Testosterone is a vital hormone for men, playing a crucial role in various bodily functions, including muscle mass, energy levels, mood regulation, and overall well-being. As men age, testosterone levels naturally decline, which can lead to symptoms such as fatigue, decreased libido, mood swings, and even increased body fat.
Testosterone is primarily produced in the testes and is responsible for developing male physical characteristics, including muscle and bone mass, body hair, and deep voice. However, its impact goes beyond just physical traits. Testosterone plays a significant role in:
- Libido & Sexual Function: Healthy testosterone levels are essential for a healthy sex drive and erectile function.
- Mood Regulation: Testosterone influences mood, and low levels are often linked to depression, irritability, and fatigue.
- Muscle & Bone Health: Testosterone is crucial for muscle mass and strength, as well as bone density, and it helps prevent osteoporosis.
- Fat Distribution: Testosterone impacts body fat distribution, and low levels can lead to increased fat, especially around the abdomen.
Lifestyle Changes to Boost Testosterone
1. Regular Exercise
This might seem obvious, but you might not know just how important it is to testosterone levels. Research has confirmed that engaging in regular physical activity is one of the most effective ways to boost testosterone levels.
Studies have shown that resistance training and high-intensity interval training (HIIT) can significantly increase testosterone. Aim for 150 minutes of moderate aerobic or 75 minutes of vigorous activity each week, along with two days of strength training.
A study published in the Journal of Clinical Endocrinology & Metabolism found that men who engaged in strength training had higher testosterone levels than those who did not exercise.
2. Healthy Diet
OK, try not to yawn. Doctors say “healthy diet” on repeat, and it can get very boring, but let us be a lot more specific than your average GP. Nutrition plays a crucial role in hormone production. A balanced diet rich in whole foods, healthy fats, and lean proteins can help optimize testosterone levels. Here are some dietary tips:
- Include Healthy Fats: Monounsaturated fats (avocados, nuts, and olive oil) and omega-3 fatty acids (found in fatty fish like salmon) benefit hormone production.
- Consume Plenty of Protein: Adequate protein intake supports muscle mass and can help regulate hormones. Aim for lean sources of protein such as chicken, fish, legumes, and dairy. If you’re not sure how much protein to eat, enter your weight and activity into an online calculator—they’re pretty accurate.
- Eat Carbohydrates Wisely: While excessive sugar can lead to insulin resistance, complex carbohydrates (like whole grains, fruits, and vegetables) can support energy levels and promote hormonal balance.
A study highlighted in the American Journal of Clinical Nutrition showed that diets rich in healthy fats and proteins positively influence testosterone levels.
3. Maintain a Healthy Weight
If you’re currently overweight, this could be impacting your testosterone levels, as excess weight is linked to lower testosterone levels. Excess body fat, particularly around the abdomen, can lead to hormonal imbalances and increased oestrogen levels. Aiming for a healthy weight through a combination of diet and exercise can help improve testosterone levels.
Research published in Obesity Reviews found that weight loss in obese men resulted in significant increases in testosterone levels.
4. Prioritise Sleep
Quality sleep is essential for overall health and plays a critical role in hormone production. Aim for 7-9 hours of quality sleep per night. Poor sleep can lead to lower testosterone levels, increased stress, and fatigue, as confirmed by a study in JAMA that found that sleep deprivation can significantly lower testosterone levels in healthy young men.
5. Manage Stress
Chronic stress leads to elevated cortisol levels, a hormone that can negatively impact testosterone levels. Engaging in stress-reducing activities can help maintain hormonal balance. A study in Psychosomatic Medicine found that mindfulness-based stress reduction can lead to decreased cortisol levels, potentially benefiting testosterone levels as well.
6. Limit Alcohol & Avoid Drugs
Excessive alcohol consumption and recreational drug use can negatively affect testosterone production. While moderate alcohol consumption may not have a significant impact, heavy drinking can lead to hormonal imbalances and decreased testosterone levels. A recent review found that chronic alcohol abuse can lower testosterone levels and disrupt the endocrine system.
7. Supplement Wisely
While a balanced diet is the best source of nutrients, certain supplements may help support testosterone levels, especially if dietary intake is insufficient. (Before starting any supplement regimen, consult with a doctor). Some supplements that have shown promise in research include:
- Vitamin D: This essential vitamin acts like a hormone in the body and is linked to testosterone levels. Many men are deficient in vitamin D, especially those with limited sun exposure. A study published in Hormone and Metabolic Research found that men with higher vitamin D levels had significantly higher testosterone levels.
- Zinc is crucial for testosterone production. Deficiency in this mineral can lead to low testosterone levels. A study in the Journal of Human Reproduction indicated that zinc supplementation could help increase testosterone levels in men with low zinc status.
- Ashwagandha: Studies have shown that this adaptogenic herb helps reduce stress and promote hormone balance. A study published in the American Journal of Men’s Health found that ashwagandha supplementation improved testosterone levels and overall well-being in stressed men.
- DHEA (Dehydroepiandrosterone): This hormone, produced by the adrenal glands, can convert into testosterone. Some studies suggest that DHEA supplementation may help boost testosterone levels, particularly in older men. However, discussing this with a doctor is essential due to potential side effects and contraindications.
8. Stay Hydrated
Adequate hydration is often overlooked but is critical for overall health and hormone balance. Dehydration can lead to fatigue, decreased energy, and hormonal imbalances. Aim to drink plenty of water throughout the day, especially during and after exercise.
9. Limit Exposure to Endocrine Disruptors
Chemical exposure can interfere with hormone production and regulation. Endocrine disruptors, often found in plastics, pesticides, and personal care products, can mimic hormones and lead to hormonal imbalances. To reduce exposure:
- Choose Natural Products: Opt for natural or organic personal care and cleaning products free from synthetic chemicals.
- Use Glass or Stainless Steel Containers: Instead of plastic, store food and drinks in glass or stainless steel containers to minimize exposure to BPA and other harmful chemicals.
- Wash Fruits & Vegetables: Thoroughly wash produce to reduce pesticide residues, which can interfere with hormonal balance.
10. Regular Health Check-ups
Routine health check-ups can help monitor testosterone levels and overall health. If you suspect low testosterone levels due to symptoms like fatigue, mood changes, or decreased libido, it’s important to see a doctor. They can recommend appropriate blood tests to assess hormone levels and guide treatment options if necessary.
We hope this guide has been helpful and has given you hope that many things in your control can give you the boost you need to enjoy life more. There are always solutions in terms of lifestyle and medical management, so get in touch and let our team support you on your journey.
