Primarily acknowledged as ‘male hormone’ testosterone controls everything from muscle mass and bone density to mood and sexual health. However, with the fast-paced modern lifestyle, the testosterone levels in a male may decline as per the viewpoint of Evan Bass Men’s Clinic. This blog focuses on the top 10 lifestyle factors that bring down testosterone and how one can counter them for optimal hormone levels
Chronic Stress
Chronic stress raises cortisol levels, thereby lowering testosterone levels. The high levels of cortisol over time tend to inhibit the production of testosterone.
How to Combat It:
Practice stress-reducing techniques such as deep breathing, meditation, or yoga. Regular physical exercise can also help reduce cortisol and improve mood.
Poor Diet
A diet rich in processed foods, sugar, and trans-fats can disrupt hormone balance, notably testosterone. Moreover, the lack of essential nutrients such as zinc, vitamin D, and healthy fats impairs the production of testosterone.
How to Combat it
Eat a balanced diet with whole foods, healthy fats such as avocados, olive oil, and nuts, good sources of lean protein, and nutrient-rich vegetables. Incorporate foods that would help increase testosterone production, like leafy greens, fatty fish, and eggs.
Lack of Sleep
Having adequate sleep contributes to the production of hormones including testosterone. Research has indicated that sleeping time less than 7 hours at night leads to a decline in testosterone among men over time.
How to Overcome It
Target for 7–9 hours of quality sleep at night. Establish a bedtime routine, whether it’s reading a book or relaxing, avoid caffeine in the late afternoon, and keep your sleep environment cool, dark, and quiet.
Sedentary Lifestyle
According to Evan Bass Men’s Clinic, lack of physical activity is one of the leading reasons for gaining weight, muscle loss, and reduced levels of testosterone. Putting physical effort from gardening to exercising or strength training is proven to boost testosterone levels.
How to Combat It:
Make sure to be involved in cardiovascular exercise and strength training regularly. Have a target to put a minimum of 150 minutes of moderate-intensity exercise in a week to get the best results.
Obesity
Excess body fat, particularly around the abdominal area leads to low testosterone as fat cells convert testosterone to estrogen and reduce the effectiveness of the hormone.
How To Fight It:
Make sure to burn up unwanted fat through dieting and exercising. Reduce body weight, especially visceral fat, by consuming a calorie-controlled diet and increasing time for physical activity.
Alcohol Consumption
Consumption of excessive alcohol tends to impair testosterone production by damaging Leydig cells in the testes, which plays a major role in producing testosterone. Alcohol consumption
How to Combat It:
Avoid alcohol or drink in a minimal amount (not over 1-2 drinks per day while replacing it with herbal teas or fizzy water can be ideal
Smoking
Smoking acts through inhibition of the functions of testosterone by raising free radicals that damage cells and hormones.
How to Counter It:
Quit smoking for better general health and increased testosterone levels. Consider support programs, expert counseling, and nicotine patches, if needed.
Environmental Toxins
Exposure to endocrine disruptors, like BPA in plastics and phthalates, can inhibit hormone production and contribute to low levels of testosterone.
How to Fight It:
Reduce exposure to plastics through products that don’t contain BPA, are made of glass or stainless steel, and choose organic foods to minimize pesticide exposure.
Maintaining adequate testosterone levels is essential to overall wellness and health. Don’t forget to deal with these 8 lifestyle factors to fight against low testosterone and lead a healthier and more energetic life.