Causes of testosterone deficiency such as genetics or conditions affecting the pituitary gland and hypothalamus cannot be influenced or counteracted. However, there are a few factors that can be modified and potentially counteracted. Here are some factors that can negatively impact testosterone levels:
Low-grade physical activity
Imbalanced and unhealthy diet
Alcohol and drugs
Increasing testosterone levels naturally is possible for many individuals by adopting healthier habits that promote overall well-being. Examples of habits that can contribute to higher testosterone levels include:
Regular exercise and strength training:
Physical activity is one of the most effective ways to maintain overall health
Physical activity reduces the risk of obesity. Obesity lowers your testosterone levels
Some studies suggest that strength training is particularly effective in boosting testosterone levels
Minimizing stress levels can lower cortisol,
a hormone that often works inversely to testosterone.
High cortisol levels increase the risk of weight gain and fat accumulation, leading to decreased testosterone levels.
Vitamin D deficiency due to lack of sunlight exposure has been associated with lower testosterone levels in several studies. While there is no consensus on whether individual vitamin D supplementation can directly affect testosterone levels, the involvement of vitamin D in testosterone production is widely acknowledged in the scientific community.
Sleep deprivation is one of the biggest health risks overall, and even a few days of inadequate sleep can significantly impact hormone levels in the body. Some studies suggest that sleep deprivation may be linked to testosterone deficiency, with cases showing a potential 10-15% decrease in testosterone levels with only 5 hours of sleep per night.
Limit alcohol consumption:
There is ample evidence that high alcohol intake can decrease testosterone levels.
Avoid estrogen-like chemicals:
Chemicals with estrogen-like properties found in various environmental sources can have a negative impact on testosterone levels. For example, Bisphenol A (BPA) and parabens found in plastics have been linked to increased levels of malformed sperm and sensitivity of Leydig cells, which produce testosterone.