How testosterone declines with age
We all know that for women estrogen levels decline once women reach perimenopausal age and as a result they often experience debilitating symptoms. What is less known is that men also experienced hormonal changes as they age. In fact, testosterone can begin to decline as early as in the 30s (though this very much depends on the individual), however this decline is much more gradual than in women.
Low testosterone has been shown to contribute to a number of serious health conditions including type 2 diabetes and metabolic syndrome, heart disease, osteoporosis, sleep apnoea, and even liver disease. With the preventative healthcare movement, more and more health-conscious men are taking steps to prevent future health issues, choosing to take their health into their own hands and addressing testosterone decline before it causes wider issues and leads to chronic conditions.
Symptoms of low testosterone
There is no fixed age for when you might experience the symptoms of low testosterone – everybody is different. Some men may not experience any symptoms of andropause till they are in their 50s whereas others might notice the signs in their 30s.
Although everyone’s experience of andropause is different, there are some symptoms commonly associated with low testosterone levels. You may already be familiar with some of these:
- Muscle loss: Testosterone is a vital hormone in production and maintenance of our muscles and so when testosterone levels begin to decline men typically begin to lose muscle mass, (also referred to as sarcopenia). Although estimates vary, it is generally thought that from the early 30s men lose an average of 1% muscle mass each year. This accelerates after the age of 65.
- Decreased libido and sexual function: You may notice a decrease in your libido, and difficulty achieving and maintaining an erection. This usually comes on gradually. Understandably, this may feel very unsettling and can play on your mind, causing anxiety.
- Increased body fat: Low testosterone has been associated with increased body fat, especially around the abdomen.
- Mood changes: Irritability, depression, difficulty concentrating and even memory issues have been linked to low testosterone levels. Testosterone plays such an important role in all aspects of health.
- Poor energy levels and increased fatigue: Low testosterone affects the body’s energy metabolism, which can lead to feelings of low motivation, lower energy levels than normal.
Which lifestyle habits are killing your testosterone
Alcohol consumption
Alcohol may make us feel good in the short term but it disrupts the Hypothalamic Pituitary Gonadal (HPG) axis. This controls the production of hormones in the body and the regulation and regulates the release of those needed in order to produce testosterone. It also can increase levels of cortisol in the body which is known to have a suppressive effect on testosterone synthesis.
Obesity
Noticed the scales inching up? Around 40% of men who are obese have low testosterone levels. Even moderate obesity is associated with decreased testosterone levels in the body. How are they linked? Obesity can lead to insulin resistance which can impact hormone levels and exacerbate low testosterone.
Stress
Is stress a normal part of your daily life? Chronic stress, in particular, can directly negatively impact testosterone levels. As mentioned above, cortisol suppresses the HPG axis, in turn impacting the amount testosterone produced in the testes.
Sleep deprivation
Frequently stay up late at night? When we are in deep sleep (REM sleep), the body produces the majority of its testosterone, and so when our sleep is disrupted, or reduced, the body has less opportunity to do this.
How to prevent low testosterone from negatively affecting your life
Resistance training: Lift weight at least twice a week. The phrase ‘use it or lose it’ has never been more relevant!
Eat more protein: A high protein diet can support muscle maintenance and production. Protein is broken down into amino acids which the body needs to build muscle. However, the older you get, the harder the body finds it to break down and synthesize the protein. As you get older, it’s important to maintain high levels of protein in your diet. The easiest ways to get more protein into your meals are usually by incorporating more animal-based products such as meat, eggs, and dairy. If you’re vegan you may find protein powders and beans a helpful alternative. Don’t forget that the humble potato has a surprisingly large volume of protein! Mounting evidence also suggests that omega-3s could help protect against muscle loss.
Maintain a healthy weight: This can significantly increase testosterone levels according to Grossmann (The Journal of Clinical Endocrinology & Metabolism, Volume 96).
Focus on sleep quality: Invest time in finessing your bedtime routine for optimal sleep quality. That may mean turning off the TV and putting your phone aside an hour before bed, new bedding, a blackout blind, controlling the temperature of your room better, and instigating a wind-down routine before bed.
Take an active role in lowering stress: Stress has such a negative impact on all aspects of the body. Spend time learning and practicing stress management techniques so that you can utilise them early on for maximum impact.
Consider TRT to rebalance your testosterone levels: You don’t need to wait for symptoms of low testosterone to be noticeable. As we’ve mentioned, symptoms may not be visible, but in the background, an imbalance of this hormone is working hard to derail your health. Speak to the experts in TRT such as this TRT clinic in London, to get personalised advice tailored to you and your individual needs.
Protecting your long-term health
Declining testosterone doesn’t have to be an inevitable part of aging. By addressing the lifestyle factors that suppress this vital hormone – excess alcohol, poor sleep, chronic stress, and carrying extra weight – you can take meaningful steps to protect your long-term health. Resistance training, combined with a protein-rich diet, and quality sleep are just a few proactive changes that can help you maintain healthy testosterone levels and reduce your risk of chronic disease. If you’re concerned about your testosterone levels, speak to a healthcare professional who specialises in men’s health to get personalised guidance and explore whether TRT might be right for you.