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Men's Health

Five Ways to Boost Testosterone as You Age

We often hear of how women’s hormones change as they get older, but men experience hormonal shifts as well. As men age, their bodies undergo numerous changes, including fluctuations in testosterone levels. Testosterone, the primary male sex hormone, plays a crucial role in various bodily functions, including muscle mass, bone density, libido, and mood regulation.

In honor of Men’s Health Month, Bayhealth Primary Care Physician Abdul Muhaymin Siyal, MD, shares a few ways men can maintain optimal health and vitality as they grow older.

  1. Stay Active: Regular exercise is key to maintaining healthy testosterone levels. Engaging in both aerobic and resistance training can help boost testosterone production and preserve muscle mass. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity per week, along with two or more days of strength training exercises targeting major muscle groups.

  2. Prioritize Sleep: Quality sleep is essential for hormone regulation, including testosterone production. Aim for 7-9 hours of uninterrupted sleep each night to support optimal hormone balance. Create a relaxing bedtime routine, avoid electronic devices before bed, and ensure your sleep environment is dark, quiet, and comfortable to promote restorative sleep.

  3. Maintain a Healthy Weight: Excess body fat, especially around the abdomen, can contribute to lower testosterone levels. By maintaining a healthy weight through a balanced diet and regular exercise, you can help support healthy hormone levels. Focus on consuming nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains, while limiting processed foods, sugary snacks, and excessive alcohol intake.

  4. Manage Stress: Chronic stress can negatively impact hormone levels, including testosterone. Practice stress-reducing techniques such as mindfulness meditation, deep breathing exercises, yoga, or spending time in nature to help manage stress levels effectively. Additionally, prioritize activities that bring you joy and relaxation to promote overall well-being.

  5. Consider Testosterone Replacement Therapy (TRT) if Necessary: In some cases, despite lifestyle modifications, testosterone levels may decline significantly, leading to symptoms such as fatigue, reduced libido, and mood changes. If you're experiencing persistent symptoms of low testosterone, consult with a healthcare professional to discuss the potential benefits and risks of testosterone replacement therapy. TRT can help restore testosterone levels to within a normal range and alleviate symptoms in men with clinically diagnosed hypogonadism.

While testosterone levels naturally decline with age, men can take proactive steps to support their overall health and well-being. By adopting healthy lifestyle habits such as regular exercise, adequate sleep, a balanced diet, stress management, and seeking medical advice when necessary, men can optimize their testosterone levels and enjoy a vibrant and fulfilling life at any age. Remember, small changes can lead to significant improvements in overall health and vitality.

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