Declining testosterone levels are a fact of life for men, occurring in all males as they age. Each year after reaching 30-years-old, men lose 1% of their total testosterone count. This increases to 1.6% after age 40. Though these hormone levels are bound to decrease, certain factors dictate how severe the rate of loss is. In some cases, individuals can take certain preventative measures to make sure that their natural testosterone loss isn’t exacerbated by external factors.
One of the big lifestyle factors that contributes to the decline of testosterone levels is exercise. Maintaining your physical health is essential in preventing additional testosterone loss. Much like low testosterone decreases muscle mass, conversely, maintaining an adequate, or even “above average” muscle mass can increase testosterone. Exercise during young adulthood helps prevent further loss as you age. Some forms of exercise that prevent testosterone loss are weight lifting and high intensity interval training.
Having a healthy diet also helps to prevent testosterone loss. Two big risk factors for low testosterone levels are obesity and metabolic syndrome. Metabolic syndrome includes a group of symptoms that indicate extremely unhealthy physical conditions: high blood pressure, high cholesterol, high blood sugar, and excess body fat. Obesity and associated ailments are a huge risk factor in reducing your hormone levels.
Moreover, there is no clear distinction between being obese and being overweight in lowering testosterone. Research has shown that testosterone reduction is directly related to waistline circumference, meaning you don’t have to meet the severe qualifications of metabolic syndrome to increase your chances of testosterone loss. Maintaining a healthy diet keeps you healthy and decreases your chances of compounding the impending hormone loss that comes with age.