Testosterone is an important hormone found in both men and women. It helps enhance your energy levels, bone strength, and muscle strength. It also contributes to your overall mood and cognitive function. When you have the right level of testosterone in your body, you generally feel good and healthy. However, when you have low levels of testosterone, you may experience mood changes, tiredness, and other frustrating symptoms.
In this article, we’re going to take a closer look at what causes low testosterone levels and how these hormonal changes affect your body. We’re also going to look at how you can boost your testosterone levels through dietary changes, lifestyle modifications, and TRT therapy.
What does testosterone do?
Let’s start by getting a better understanding of what testosterone is and how it helps support different bodily functions.
Testosterone is the primary male sex hormone and contributes to various aspects of men’s health. It is produced mainly in the testes, with a small amount being produced by the adrenal glands. During puberty, testosterone drives the development of secondary sexual characteristics, such as facial hair, deeper voice, and increased muscle mass. During adulthood, it helps regulate functions like sperm production and red blood cell formation. It also plays a key role in maintaining libido, energy levels, mood, and bone density.
Generally, healthcare providers consider normal testosterone levels in men to be between 300 and 1,000 nanograms per deciliter (ng/dL). However, as men age, their testosterone levels gradually decrease. This can lead to symptoms like reduced energy levels and muscle mass.
Although testosterone is considered a male sex hormone, it’s also found in women and is essential for women’s health. It is produced by the ovaries and the adrenal glands. Testosterone plays an important role in maintaining women’s muscle mass and bone density. It also helps to regulate other things like their mood, energy, sex drive, and cognitive function. In women, testosterone is also a precursor to estrogen, which is key for reproductive health.
As a general rule of thumb, healthcare providers consider normal testosterone levels in women to be between 15-70 ng/dL. As women age, particularly during and after menopause, their testosterone levels start to drop. This can trigger certain symptoms, such as decreased sexual desire or changes in mood.
What causes low testosterone?
As you age, it’s natural for your testosterone levels to decline, starting at around the age of 30. This decline is typically slow, but by the time you reach your mid-30s, you may begin to experience the first signs of low testosterone levels.
While age is the primary contributing factor in low testosterone levels, there are also other things that can contribute. In fact, one of the most significant contributors is anabolic steroids. This is because anabolic steroids, which are often used to enhance muscle growth, can sometimes disrupt the body’s natural testosterone production, leading to a long-term drop in testosterone levels.
And what about lifestyle? Insufficient sleep can also negatively affect your testosterone levels. Your body naturally produces more testosterone when you’re asleep. This means that regular sleep disturbances can lower your testosterone levels over time. And that’s not all, other things like poor diet choices and high alcohol consumption can also affect your testosterone levels. This is because diets that are high in processed foods, sugar, unhealthy fats, and alcohol can disrupt your overall hormonal balance.
Another important factor is stress. In fact, high levels of chronic stress can significantly impact your testosterone. This is because when the body is under stress, it produces more cortisol, a hormone which can suppress testosterone production, again risking a long-term drop in your testosterone levels.
And that’s not all. Your testosterone levels are often also affected by other factors such as underlying health conditions and environmental factors. For example, chronic health conditions such as diabetes, high blood pressure, or thyroid disorders can contribute to a drop in testosterone levels. Meanwhile, environmental factors such as exposure to pesticides, chemicals in food, and contaminants in water can also disrupt the endocrine system, leading to lower testosterone levels.
Signs of low testosterone in men
There are many different signs of low testosterone. Some men may start to notice changes in their physical appearance, such as reduced facial hair, reduced body hair, and loss of muscle mass. They may also experience less visible changes such as brittle bones and an increased risk of fracture. Some people could start to notice changes in their sexual health, such as low libido, impotence, and infertility. Meanwhile others might experience changes in their mood, such as irritability, poor concentration, and depression.
Signs of low testosterone in women
There are also several noticeable signs of low testosterone in women. Some women may start to feel different and struggle with sluggishness, fatigue, and sleep disturbances. They may also begin to notice physical changes such as muscle weakness and weight gain. Some women experience changes to their sexual wellbeing, such as reduced sex drive, decreased sexual satisfaction, vaginal dryness, irregular menstrual cycles, and fertility issues.
Could you have low testosterone?
Worried that you could have low testosterone? As you start to age, you may experience some of the symptoms outlined above. The best way to check your testosterone levels is by seeing a doctor and asking for testosterone testing. Your doctor will usually assess your symptoms to see if they align with the common signs of low testosterone. In most cases, they will also ask you to go for blood tests so that they can confirm the diagnosis. If you do have low testosterone levels, then your doctor will likely recommend suitable treatment options. These could include dietary changes, lifestyle modifications, or TRT therapy.
Natural ways to support testosterone production
Looking for a natural solution? You may be able to support your testosterone levels naturally through a combination of lifestyle factors such as diet, exercise, sleep, and stress management.
For many people, the easiest place to start is with a diet rich in essential nutrients. Certain foods, such as avocados, olive oil, and fatty fish like salmon, contain healthy fats that can help support hormone production. Meanwhile zinc-rich foods, like oysters, beef, and pumpkin seeds can help with testosterone synthesis. And don’t forget, getting a good amount of protein from sources like lean meats, legumes, and nuts can help you maintain muscle mass and promote overall hormonal health.
When it comes to lifestyle, small changes can make a big difference. One good way to boost testosterone naturally is through exercise, especially strength training and high-intensity interval training (HIIT). This is because resistance exercises, like weightlifting, encourage your body to produce more testosterone. Another way to improve testosterone naturally is through adequate sleep. In fact, getting 7-9 hours of sleep every night can give your body more time to balance hormones. Lastly, stress management techniques such as meditation, deep breathing, and yoga can help reduce cortisol levels and prevent low testosterone levels.
How Testosterone Replacement Therapy (TRT) can help
Testosterone Replacement Therapy (TRT) is a relatively new treatment option. TRT in the UK can offer many important health benefits. For example, TRT can help people with low testosterone take back control of their sexual health. For those struggling with reduced libido or sexual dysfunction, TRT can enhance sexual desire and improve erectile function by boosting testosterone levels, which are crucial for these processes.
TRT can have a positive impact on mental health. It can help alleviate anxiety by restoring hormonal balance, which may help to reduce feelings of irritability or stress linked to low testosterone. TRT can also help improve your mood, fostering a sense of wellbeing, and reducing symptoms of depression that are often linked to low testosterone.
TRT can also have a positive impact on physical health. For those having trouble sleeping, TRT can help regulate sleep patterns, improve sleep quality, and increase energy levels, thereby reducing fatigue and boosting overall vitality. And for those who are worried about changes in their appearance, TRT promotes healthier skin by stimulating collagen production, potentially improving skin elasticity. It also supports weight management, by helping to reduce visceral fat, and promoting leaner body composition.
Testosterone and your hormone health
As you can see, testosterone is an important hormone for both men and women. It helps enhance your muscle strength, bone strength, and physical health. It also contributes to your overall mood, energy, and cognitive function. While age does have a significant impact on your testosterone levels, there are also other factors that contribute to low testosterone. But, with dietary changes, lifestyle modification, and TRT therapy, you can take proactive steps to improve your testosterone levels and help manage any symptoms.
