Did you know that men in their 40s experience a significant drop in their testosterone levels? It’s true, and it comes with some surprising consequences. Age-related declines in testosterone are a natural part of the aging process for men, but these changes can have a significant impact on your life. The loss of this hormone can cause fluctuations in your weight, strength, stamina and libido. Luckily, there are ways to combat these changes and keep your mind and body at peak performance. Testosterone is an important hormone for men — both young and old — because it helps them maintain muscle mass, strength and stamina. In fact, studies show that men who produce more testosterone tend to be stronger and leaner than those who don’t produce as much of this hormone. Testosterone also plays an important role in regulating sexual desire and performance as well as heightening focus, drive and energy levels. When we’re younger (around age 25), our bodies produce about 15-20 times more testosterone than when we’re in our 40s or older. This is why guys generally feel like they have boundless energy when they’re younger –and why many guys feel tired easily as they get older! Read on to learn more about how declining testosterone affects men as they enter their fifth decade.
What are the symptoms of low testosterone in men?
As men age, it’s common to experience frequent feelings of fatigue, since your testosterone levels are naturally decreasing. Fatigue isn’t the only symptom you may notice, though. Here are some other subtle signs that you may be experiencing a drop in testosterone: – Mood changes. Some people experience increased feelings of anxiety or irritability when their testosterone levels are low. Others may feel more depressed, sad or lethargic. In rare cases, low testosterone can cause mood swings or sudden, unexplained outbursts of anger. – Sexual issues. The loss of testosterone can affect your sex drive, sexual performance and ability to achieve orgasm. You may also experience erectile dysfunction or infertility. – Physical changes. Your muscles may start to shrink and become weaker, your bones may become more fragile, and your body fat may increase. – Sleep issues. Men who experience a drop in testosterone often have trouble sleeping, as research suggests that low T levels can affect your body’s ability to regulate sleep cycles. – Reduced strength and muscle mass. As you age, your muscles naturally begin to break down, and low testosterone can accelerate this process. This can cause your muscles to become less defined, weaker and less functional. – Reduced energy. The loss of testosterone can make you feel less energized and able to complete tasks. – Mood changes. Some people experience increased feelings of anxiety or irritability when their testosterone levels are low. Others may feel more depressed, sad or lethargic. In rare cases, low testosterone can cause mood swings or sudden, unexplained outbursts of anger. – Physical changes. Your muscles may start to shrink and become weaker, your bones may become more fragile, and your body fat may increase. – Reduced strength and muscle mass. As you age, your muscles naturally begin to break down, and low testosterone can accelerate this process. This can cause your muscles to become less defined, weaker and less functional. – Reduced energy. The loss of testosterone can make you feel less energized and able to complete tasks. – Sleep issues. Men who experience a drop in testosterone often have trouble sleeping, as research suggests that low T levels can affect your body’s ability to regulate sleep cycles. – Reduced motivation. It can be harder to get out of bed in the morning, and you may feel less driven to succeed at work or in school. – Reduced self-esteem. Low testosterone can make you feel less confident, less attractive and less outgoing. – ~~
How does testosterone drop as you age?
As you get older, your body begins to produce less testosterone on its own, which can lead to a decrease in muscle mass, strength and stamina as well as sexual function. This is a normal part of the aging process and can begin as early as age 30. As men enter their 40s, testosterone levels typically plummet by about 1-2% each year. By the time you’re in your 60s, your testosterone levels have likely decreased by about 40%. There are a couple of factors that cause your body to produce less testosterone as you age: – Men enter their 40s with lower testosterone levels than when they were in their 20s. This is due to a variety of biological factors, including the decreased production of testosterone-stimulating hormones like DHEA, insulin and growth hormone. – As men age, their bodies experience natural changes that can affect their hormone levels — including an increase in body fat, decrease in muscle mass and a decrease in ability to metabolize cholesterol and other fats. – Men in their 40s may experience other life changes that can cause their testosterone levels to drop, including: – ~~
What are the benefits of increased testosterone?
With the right lifestyle choices, you can actually increase your testosterone levels to help combat the aging symptoms listed above. Here are some of the benefits associated with boosting your testosterone levels: – Increased sex drive – Better erectile function – More energy and strength – Improved athletic performance – Increased muscle mass and ability to burn fat – Better mood and ability to handle stress – Fewer cravings for unhealthy foods – Improved mental function and ability to focus – Better sleep – Increased self-esteem and confidence – Better ability to handle stress – Fewer cravings for unhealthy foods – Better ability to handle stress – Better self-esteem – Better ability to focus – More confidence – Better sexual function – Better mental function – Better ability to sleep – ~~
3 ways to naturally boost your testosterone levels
If you’ve noticed a dip in your sex drive, energy or overall health as you’ve gotten older, you may be experiencing a decrease in testosterone. Luckily, there are a few things you can do to boost your testosterone naturally and get your mojo back. – Lose weight. Excess weight can cause your body to produce less testosterone, so losing excess pounds can help increase your testosterone levels. – Sleep well. Studies suggest that lack of sleep can lower your testosterone levels, so make sure you’re sleeping enough each night (7-9 hours). – Eat a healthy diet. A diet high in saturated fats and refined sugars can lower your testosterone levels, while a diet high in fruits, veggies, whole grains, fish and healthy fats can help increase your testosterone levels. – ~~
How to increase your T-levels with supplements
If you’re feeling the effects of low testosterone, you may want to consider boosting your levels with supplements. Here are some nutrients that have been shown to increase testosterone levels in men: – Vitamin D – Vitamin C – Magnesium – Zinc – Iron – Ginseng – Vitamin B6 – Vitamin B12 – DHEA ~~~
How to Increase Testosterone With Exercise
While it’s true that exercise can help you lose weight, increase energy and improve your mood, it can also boost your testosterone levels. Exercise can help your body produce more testosterone by increasing production of insulin-like growth factor (IGF-1). Studies suggest that achieving a healthy amount of exercise (which varies depending on your age) can increase testosterone levels by up to 23%. Interestingly, men who exercise for longer periods of time have higher increases in testosterone than those who exercise for shorter periods. The exact reason for this isn’t fully understood, but it may have to do with the fact that your body releases more testosterone when it’s under stress. ~~~
Bottom line
Men experience a significant drop in testosterone as they age, which can have both mental and physical effects. To combat these changes, try to maintain a healthy weight, get enough sleep and eat a healthy diet rich in fruits and veggies. You can also consider taking supplements like vitamin D, B6, B12 and zinc as well as exercising regularly. By taking care of yourself and boosting your testosterone levels, you can continue to live a healthy, happy lifestyle as you age.