What is Testosterone?
Testosterone is the primary male hormone responsible for regulating male sex characteristics, (such as body hair patterns, deep voice and muscle mass), as well as sperm production, sex drive (libido) and fertility. From the age of 30 years, a man’s serum testosterone levels gradually decline by 1-2% each year.
Causes and consequences of low testosterone levels.
Declining age, poor overall health, certain health conditions (e.g. obesity, diabetes and iron overload), and some medications can reduce testosterone levels. Damage to the testicles or pituitary gland in the brain are other causes of low testosterone levels.
Adult men can experience the following symptoms due to low testosterone levels.
Low sex drive, fatigue, poor sleep, erectile dysfunction, infertility, facial and body hair loss, decreased testicular size, reduced muscle bulk, increased body fat and reduced bone density…not a wonderful collection of possible consequences of low testosterone levels. But there is a plethora of herbal and nutritional supplements and dietary measures which can help.
Foundational Nutrients for Men’s Hormonal Support
Zinc is vital for the production and secretion of testosterone from Leydig cells in the testes. It is also required for healthy sperm. (Motility and anti-agglutination, less stickiness).
Vitamin D levels share a relationship with testosterone levels-lower vitamin D is associated with lower testosterone in men. Vitamin D is also thought to play a role in erectile function.
Selenium is an antioxidant essential for sperm production and male fertility.
Diet and lifestyle Tips for Men’s healthy Hormonal Balance
Research has found that a Mediterranean diet-rich in antioxidant containing whole foods such as leafy greens and red fruits, healthy fats (including olive oil, avocado and nuts), and moderate in grains-can improve testosterone levels. Frequent use of herbs and spices such as ginger, turmeric, coriander, rosemary, basil, garlic and parsley is also helpful.
Exercise resistance training, such as weightlifting, has been shown to boost testosterone levels in the short term. High intensity interval training can also be effective, although all types of moderate to high-intensity training exercise should increase testosterone to some extent.
Healthy weight is crucial. Obesity and excess body fat are linked with reduced testosterone levels, which can lead to reduced sex drive, diminished muscle mass and metabolic dysfunction.
Sleep duration has also been linked to low testosterone levels. Research has found that just one week of reduced sleep can greatly reduce a healthy young man’s testosterone levels and vigour. The aim is to get 7-9 hours sleep each night.
Severe or prolonged stress reduces testosterone levels and increases cortisol levels. Stress and high cortisol can also lead to weight gain and the storage of harmful body fat around the organs. These negatively affect testosterone levels.
