Testosterone plays a vital role in men's health, influencing muscle mass, bone density, and reproductive tissue development. Low testosterone levels are associated with bone density loss and fractures. Experts highlight that societal expectations often discourage men from discussing mental health issues like depression and anxiety, as admitting such struggles may be perceived as weakness. Men with diabetes face twice the likelihood of experiencing reduced testosterone levels. However, excessive testosterone can also create serious health problems, including cardiovascular risks, liver damage, mood swings, aggression, acne, sleep apnea, and increased cancer risk. These risks are more common among individuals using external testosterone supplementation rather than those with naturally high levels. Men in their twenties can adopt several lifestyle changes to maintain healthy testosterone levels, including regular exercise, proper sleep, stress management, and avoiding harmful substances. Monitoring testosterone levels remains important for overall health.
Seven Practical Steps to Support Healthy Testosterone
Men can maintain optimal testosterone levels through specific lifestyle modifications. Regular exercise combining aerobics and resistance training is essential. Maintaining an ideal waist-hip ratio helps, as increased belly fat raises enzymes converting testosterone to estrogen. Preventing or controlling diabetes is crucial since diabetic individuals are twice as likely to have lower testosterone. Adequate sleep, particularly undisturbed REM phase sleep, supports hormone production. Avoiding tobacco and alcohol is vital, as these substances strongly correlate with testosterone reduction. Managing daily stress through effective coping strategies and eating wholesome foods—focusing on natural protein and fiber sources while limiting refined and processed foods—also contribute to healthy testosterone levels.
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