The ageing process in men usually brings about declining levels in testosterone levels. However, there are ways to prevent this and help you stay energetic and virile even at old age.

Testosterone is the principal male sex hormone. The testicles are the primary site of testosterone production. Throughout life, testosterone has an important role in male development and health throughout life. The skin, musculoskeletal system, genitourinary system, cardiovascular system and nervous system are all directly influenced by testosterone. Deficiencies of this vital hormone can cause significant health concerns. . The Endocrine Society reports that testosterone deficiency may cause increased risk for coronary heart disease and diabetes mellitus, decreased cognitive function, and increased body fat. Other possible effects of an abnormally low testosterone level include decreased bone density, decreased sexual interest, impotence, impaired fertility, testicular shrinkage, loss of body hair and muscle mass, hot flashes, irritability and depression.

Signs of testosterone decline

The symptoms of low testosterone usually appear slowly and quietly.  Because of this, many men ignore their low testosterone symptoms for months or even years:  they literally get used to feeling lousy and functioning poorly.  Most notably, low testosterone affects both libido and erectile strength to varying degrees. However, common symptoms also include depression, mental fogginess/fuzziness, difficulty concentrating, anxiety, loss of muscle, increased weight gain, decreased facial hair and a general feeling of not caring about anything.  When you are low on testosterone, you often just don’t care about anything - you just “exist”.  Pleasure and desire can be greatly decreased, greatly affecting your career and your relationships. 

How low is ‘low’?

The bottom of a man’s normal total testosterone range is about 300 nanograms per deciliter (ng/dL). The upper limits are 1,000 to 1,200 ng/dL. A lower-than-normal score on a blood test can be caused by a number of conditions, including:

• Injury to the testicles

• Testicular cancer or treatment for testicular cancer

• Hormonal disorders

• Infection

• HIV/AIDS

• Chronic liver or kidney disease

• Type 2 diabetes

• Obesity

Some medicines and genetic conditions can also lower a man’s testosterone score. Aging does contribute to low scores.

How to increase your testosterone

1. Zinc is very important for the production of natural testosterone because Zinc prevents testosterone from being converted into estrogen (the female hormone). Foods high in Zinc include oysters (a natural aphrodisiac), liver, seafood, poultry, nuts & seeds or you can take a Zinc supplement.

2. Eat more healthy fats

Research has shown that men who eat diets rich in healthy fats like monounsaturated fats & Omega-3 fats have the highest testosterone levels. You can naturally raise your testosterone levels  by eating more nuts & seeds, fatty fish like salmon & tuna, avocados, olives, vegetable oils, and natural peanut butter.

3. Lose body fat

The more overweight you are or the higher your body fat percentage is, the higher your estrogen levels will be because body fat contains an enzyme called aromatase that converts your ‘manly’ testosterone into ‘womanly’ estrogen, lowering your testosterone levels.

4. Get rid of excess estrogen

To get rid of excess estrogen that makes you fatter & weaker eat more raw cruciferous vegetables like broccoli, cabbage, and cauliflower, brussels sprouts, bok choi, radishes, turnips, collard greens, and kale because cruciferous vegetables contain a chemical called diindolylmethane (or DIM) that helps your body get rid of excess estrogen.

5. Try to avoid Xenoestrogens

Xenoestrogens are man-made estrogens that are found in things like pesticides, artificial growth hormones & steroids, air fresheners and plastic containers and these xenoestrogens will increase your levels of the female hormone estrogen while lowering testosterone.

To prevent this,

• Eat more organic fruits & vegetables that are free of pesticides and if you do buy your fruits & vegetables at a regular grocery store… Make sure you wash them to lower your chances of consuming any xenoestrogens

• Eat more naturally raised meats instead of eating beef, chicken, pork and even milk that was raised using artificial growth hormones and steroids

• Use glass products to store food & water instead of plastic since plastic products tend to produce xenoestrogens that can get into your water & food especially when heated

• Don’t use any perfumes, colognes, or air fresheners that have parabens listed as one of the ingredients. Parabens are xenoestrogens.

6. Get at least 6-to-8 hours of Sleep every night

A university of Chicago study showed that men who got little sleep had way lower testosterone levels than men who got 6-to-8 hours of sleep. According to a University of North Carolina study, testosterone levels can drop down by as much as 40% when you don’t get enough sleep.

7. Stress Less

When you get stressed out - your body releases a “stress” hormone called cortisol that shuts down testosterone production. Cortisol also makes you gain belly fat.

8. Workout like a man

Weight resistance training has shown to help increase Testosterone levels, especially when performing compound movements like Power Cleans, Squats, Bench presses, Deadlifts, Chin-ups, Dips, and Military presses.

9. Make sure you’re getting enough Vitamin A, B, C & E

Vitamins A , B & E (along with Vitamin C & zinc) are all essential in the production of testosterone and not getting enough A, B, & E Vitamins will lead to lower testosterone levels. Vitamin C has been shown to lower cortisol levels allowing your body to make more Testosterone and reduces the armostase enzyme that converts Testosterone into Estrogen.

Richard Geres is an ACE-certified

Personal Trainer

www.richardgeres.com