Testosterone and How to Keep Levels Up

24 July

• By: Dr. Anup Dhir

Until it begins to decline, not much attention is paid to testosterone. So it becomes too much of the wrong stuff, typically from the supplement companies promising a quick fix. The truth is simpler: Testosterone is a hormone that your body makes, and the best way to keep your testicles healthy is to not actively kill them off with bad lifestyle habits.

Testosterone's actions, what causes levels to drop and how you can help?

What Testosterone Does

Most people associate testosterone with muscle and sex drive. Both are accurate. But the Most people know of testosterone as a hormone involved in sex and muscle. Both are accurate. But the action of the hormone is not just limited to these. Testosterone influences bone density, red blood cell production, fat distribution, mood, energy and brain function. Testosterone is made in the testes by men, and in the adrenal glands by women. It is also manufactured in smaller amounts by women in the adrenal glands and the ovaries.

In men, levels of the hormone testosterone drop by about 1% to 2% each year after age 30. This is a normal part of ageing. The problem is that it's declining at a rate that is too fast, and lifestyle is a big factor.

Signs of Low Testosterone

Low T, also known as hypogonadism or low testosterone, isn't always apparent. Common signs include:

• Constant tiredness and fatigue, even after a full night's sleep.
• Weight loss and weakness even when active physically
• An increase in body fat, especially in the abdomen
• A lower libido and trouble achieving an erection
• Low mood, irritability or concentration problems
• Increased softness in bone and joint problems.

These symptoms can be linked to other disorders such as thyroid problems, depression and sleep apnoea. The only certain method to confirm low levels is with a blood test that measures total and free testosterone. If you recognize these signs, see a doctor before starting any supplement regimen.

What Lowers Testosterone

Chronic stress is the most constant suppressor. Cortisol and testosterone are opposites in that when one is high, the other is low. That's the reason why stress management isn't something to consider lightly; it's a direct hormonal intervention.

Aromatization is a process whereby excess body fat, especially around the organs of the body, transforms testosterone to oestrogen. This forms a vicious cycle which sees low levels of testosterone leading to increased fat gain which in turn maintains low levels of testosterone.

Heavy amounts of alcohol, particularly, have a negative effect on testosterone and the functioning of the testicles. The same applies to poor sleep; most of the testosterone is secreted during deep sleep, and men who regularly get less than six hours of sleep have measurably reduced levels.

How to Keep Testosterone Levels Up Naturally

Lift Weights

The one lifestyle modification that is the most effective for maintaining testosterone is resistance training. The highest hormonal responses come from heavy compound exercises (squats, deadlifts, bench press). Each session has an acute effect and each session builds upon the others. Cardiovascular is helpful, but weight training has the better evidence to support its use specifically for testosterone.

Eat Enough Protein and Healthy Fat

Testosterone is synthesized from cholesterol which is dependent on dietary fat levels. Hormone production is enhanced by olive oil, eggs, nuts, fatty fish and avocado. Fat is linked to higher levels of testosterone, so extremely low-fat diets have been linked to lower levels of testosterone. Protein will maintain muscle tissue and hormonal balance.

Some foods that are especially good to have: eggs, chicken, fish, especially mackerel and sardines, pumpkin seeds, garlic, ginger, and dark leafy vegetables, such as spinach (which is rich in magnesium).

Prioritise Sleep

High quality sleep is non-negotiable for hormone health, and is equal to 7-9 hours. Deep sleep stages are the optimal time for secreting Testerone. Those who have poor sleep for just a week or two see a substantial drop in the levels of testosterone in the morning. This cannot be replaced with a supplement.

Manage Cortisol

High levels of cortisol are found with daily stressors and without adequate recovery. Physical activity, quality sleep, time away from computers, news and phone, and socializing decreases the cortisol burden. These statements are not wellness jargon, they're direct signals to the hormonal system.

Address Body Weight

Excess body fat is reliably lowered by bringing it down to a healthier level, which in turn increases testosterone. This is primarily accomplished by decreasing aromatization. The best combination is diet and resistance training.

Get Your Vitamin D and Zinc

Vitamin D is a steroid hormone that is closely related to the production of testosterone in the body. Despite having plenty of sunshine, India has high rates of vitamin D deficiency, mainly due to the fact that people are mostly indoors. The best source is 20 minutes of direct sun exposure each day. Exercise and dieting deplete zinc which is necessary for the production of testosterone. Pumpkin seeds, legumes, meat and shellfish are good food sources.

When Lifestyle Is Not Enough

When blood levels are low, even if a lifestyle change has not had the desired effect, then testosterone replacement therapy (TRT) is a real medical possibility. Not all of them are suitable and have their own concerns, especially for a man who wishes to maintain his fertility. Talk with an endocrinologist or a doctor who treats sexual disorders to give a complete evaluation before recommending a treatment.

This is a different story when it comes to self-prescribing testosterone, either from an online pharmacy or from a gym contact. It inhibits naturally occurring and it's not a path that most men walking take.

This blog is provided for informational only and is not meant to be medical advice. If you have any concerns regarding high or low levels of hormones or sexual health, please seek advice from a health care professional.

Team of Dr. Anup Dhir's clinic, Image Medical Centre at Nehru Place, New Delhi has reviewed this content. In addition to his plastic and reconstructive surgery practice, Dr. Dhir is a consultant on sexual wellness and is an FECSM (Fellow of the European Committee of Sexual Medicine).