and Health

As you age, the naturally-occurring hormone testosterone begins to decrease. This decrease can create undesirable effects on overall health and wellness, including decreased energy, loss of muscle mass and strength, and depression. It’s important for men to be aware of how to maximize their testosterone levels as they age in order to remain healthy and vigorous into their golden years.

Understanding Testosterone & Aging

Testosterone can be affected by age-related changes in the body. These include changes to the hypothalamus, the part of the brain that controls hormone production; a decrease in a type of sugar in the blood called ‘free testosterone’; a decrease in hormone production in the testes, and a decrease in testosterone-producing enzymes. As a result of these changes, the body produces less testosterone, leading to symptoms of low testosterone.

Lifestyle Changes to maintain Testosterone Levels

Fortunately, there are several lifestyle changes that men can make to help preserve their testosterone levels as they age. These include:

Exercise & Fitness

Regular exercise can help to boost testosterone levels and to maintain muscle mass and strength. Studies have shown that resistance and strength training, in particular, are most beneficial for maintaining testosterone levels.

Diet

Maintaining a healthy diet, rich in essential nutrients and vitamins, can also help to increase testosterone levels, as well as to prevent age-related diseases. In addition to eating healthy foods, avoiding excessive sugar and processed foods can help with testosterone production.

Sleep

Adequate sleep is important for the production of testosterone and other hormones. Studies have shown that even a single night of sleep deprivation can decrease testosterone levels by as much as 15%. Aiming for at least eight hours of sleep per night will help the body maintain its natural hormone production.

Conclusion

Hormones like testosterone play a critical role in overall health and wellness, particularly as we age. Understanding how aging affects testosterone levels, as well as taking steps to ensure healthy lifestyle habits, is crucial for staying healthy into our golden years.