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You’re tired, you don’t have the energy to pursue activities outside of work, and you’re stressed. The prevalence of testosterone deficiency is increasing and with it, a multitude of symptoms. An array of lifestyle factors can contribute to you feeling sluggish: foods that decrease testosterone, the consumption of alcohol, and stress that can drain your battery.
It’s easy to underestimate the significance of our lifestyle, but truth be told, many factors are critical in disease prevention and maintaining a healthy physique and good mental health.
So what are the most common lifestyle factors and foods that decrease testosterone — and more importantly, what can YOU do about it?
(1) Foods that Decrease Testosterone
Not all food is good for you, after all, some foods can decrease your testosterone levels and throw your hormones out of whack. A significant factor is sugar, which can be found in moderate amounts in processed foods, pastries, and sodas. A study that looked at men in their 20s and 30s found that those who consumed sugary drinks regularly were more likely to have low T.
Another type of food that can decrease testosterone levels is trans fats, which can also be found in baked goods and processed foods. Research has verified that trans fats can lower testosterone and negatively impact hormone balance.
(2) Does Alcohol Lower Testosterone?
Alcohol intake, particularly the consumption of large amounts of alcohol for extended periods of time, can have a multitude of negative effects on your health. Your hormones are no exception. In fact, alcohol and testosterone have an inverse relationship for many reasons.
A recent review found that the production of testosterone was impaired in individuals who were heavy drinkers. Additional health risks include elevated liver enzymes, cirrhosis, and digestive problems.
(3) Smoking and Low Testosterone
Another unhealthy habit is smoking as it holds the potential to cause cancer and increase your risk of coronary artery disease and stroke. Having many adverse health effects, researchers have long assumed that smoking could also lead to low testosterone.
While findings have been conflicting and more targeted clinical trials are needed, research suggests that long-term heavy smoking can accelerate the natural decline of testosterone with age — meaning that if you smoke, you’re more likely to see your testosterone levels decrease.
(4) Poor Sleep
Not getting enough sleep means derailing your circadian rhythm, depriving yourself of energy and rest, and increasing your risk for countless disorders, including high blood pressure, diabetes, and depression. But what does poor sleep do to your testosterone?
A study conducted in young men found that after one week of sleep restrictions, testosterone levels decreased by 10-15% — a significant amount when compared to the natural age-related reduction of 1-2% per year.
(5) Overweight and Obesity
Diet is the foundation of a healthy lifestyle because it not only provides your body with vital nutrients and minerals but also helps you maintain a healthy weight and BMI (body mass index).
People who are overweight or obese are at a higher risk of developing diabetes, heart disease, and stroke. Obesity can also contribute to low testosterone and ultimately lead to sexual and reproductive issues.
(6) Sedentary Lifestyle & Lack of Exercise
Physical activity remains an important aspect of a healthy life and combats many health issues. For example, exercise helps you keep your weight in check, promotes digestion after meals, lifts your mood, and prevents disorders like type 2 diabetes and high blood pressure.
Leading a sedentary lifestyle could mean you’re potentially missing out on the countless benefits of physical activity which also include boosting your testosterone levels.
(7) Does Diabetes Cause Low Testosterone?
The correlation between diabetes and testosterone has been studied immensely — especially since many of the precursors for type 2 diabetes mark risk factors for testosterone deficiency as well.
Overweight and obesity, little physical activity, and unhealthy dietary patterns are common denominators in countless patients with diabetes and low testosterone. In fact, you’re twice as likely to develop low testosterone if you have type 2 diabetes.
(8) Stress and Testosterone
Stress wreaks havoc on your body and can trigger a multitude of health concerns including headaches, anxiety, and fatigue. But stress can also cause imbalances on a hormonal level and influence the secretion of an array of hormones.
Research has shown that chronic stress can be particularly dangerous and affect the male hormone. In fact, stress and testosterone have an inverse relationship, with testosterone gradually decreasing under chronic stress.
(9) Medications that Cause Low T
We think of medications as our salvation from disease and illness but if you suffer from multiple conditions or take more than one type of meds, it’s imperative you tell your doctor so he can take your unique medical history into account.
Some high blood pressure medications like Lisinopril and several beta-blockers, as well as statins and some antidepressants have been shown to lower testosterone levels. In addition, opioids have also been found to have a direct impact on the hypothalamus and pituitary gland, which means they can also decrease testosterone levels.
(10) Your Age
The most important factor that can lead to testosterone deficiency over time is your age. While aging is a natural and normal part of life, it comes with an array of bodily changes. For most men, testosterone levels begin to decline around age 40 and steadily decrease throughout the years.
You can expect your total testosterone to dip down about 1.6% every year, which means you may start experiencing symptoms associated with low T. However, to avoid struggling with symptoms and to maintain optimal health, strive for a balanced diet, exercise regularly, and adopt a testosterone-friendly lifestyle.
How Do You Combat Low T?
We all age but who said getting older has to bring along poor sexual health and low T symptoms? YOU are in the driver’s seat and can choose a lifestyle that promotes testosterone health, supports your hormone balance, and improves your life quality.
It’s time to pick up some cooking classes and adopt a healthy diet so you can keep your weight in check and still enjoy rich, yet healthy foods. Remember that both chronic alcohol consumption and smoking can have adverse effects on your health.
If lifestyle changes alone don’t suffice, you can always discuss the option of testosterone replacement therapy (TRT) with your doctor. But lifestyle modifications can provide long-term benefits for your overall health — just aim to implement one healthy new habit at a time.
Lastly, don’t forget to exercise regularly. Strength training and weight lifting are both particularly effective for boosting your testosterone. Ready to flip your life around? You got this!
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