Everyday Habits That Lower Testosterone Levels

If you’re concerned about low testosterone levels, your daily habits could be playing a significant role. While age and physical fitness are common contributors, many lifestyle factors can also impact testosterone production. Dr. Ghandi Saadeh, an internal medicine and endocrinology specialist, suggests examining your routine to identify potential issues.

1. Being Overweight

Excess weight significantly affects testosterone production, often more than aging itself.

• Research in the Journal of Diabetes and Obesity shows that obese men see significant improvements in testosterone when they lose weight through exercise and calorie restriction.
• Aiming to lose at least 15% of your body weight can lead to a noticeable testosterone boost, according to the European Male Aging Study (European Journal of Endocrinology, 2013).

Action Tip: Focus on sustainable weight loss through a balanced diet and regular exercise.

2. Physical Inactivity

Being sedentary not only harms your overall health but also lowers testosterone.

• A 12-week exercise study in the Indian Journal of Physiology and Pharmacology showed a significant increase in testosterone levels in previously inactive young men.
• Exercise offers additional benefits, including better bone density, fertility, mood, and sexual health.

Action Tip: Incorporate regular physical activity, such as strength training, cardio, or even brisk walking, to boost testosterone.

3. Using Narcotic Pain Medications

Long-term use of narcotic painkillers can lower testosterone levels, a condition known as opioid-induced hypogonadism.

• A review in the Journal of Opioid Management (2015) highlights the strong link between chronic pain management and testosterone decline.

Action Tip: If you’re using narcotic medications, discuss alternative pain management strategies with your doctor.

4. Using Anabolic Steroids

Anabolic steroid use for bodybuilding can shut down natural testosterone production, which might become permanent, even after stopping use.

• A study in the journal Addiction (2015) found persistent low testosterone levels in former steroid users.

Action Tip: Avoid anabolic steroids and consult a doctor if you’ve used them in the past for bodybuilding.

5. Taking Hair-Loss Medications

Certain medications, like finasteride (Propecia), block testosterone conversion into other active forms, leading to side effects such as:

• Low libido
• Sexual dysfunction

Some men report persistent symptoms even after stopping the medication (Journal of Steroid Biochemistry & Molecular Biology, 2015).

Action Tip: If you’re experiencing these symptoms, consult your doctor about alternatives to hair-loss treatments.

6. Poor Sleep Quality

Lack of quality sleep disrupts testosterone production and worsens conditions like sleep apnea.

• Research in Current Opinion in Endocrinology, Diabetes, and Obesity (2014) highlights the link between poor sleep, obesity, and low testosterone.

Action Tip:

• Aim for 7-9 hours of quality sleep each night.
• Maintain a regular sleep-wake schedule.
• If you suspect sleep apnea, consult a doctor for diagnosis and potential treatment, such as a CPAP machine.

Conclusion

To naturally support healthy testosterone levels:

• Maintain a healthy weight.
• Stay physically active.
• Avoid long-term use of narcotic pain medications and anabolic steroids.
• Be mindful of hair-loss medications like finasteride.
• Prioritize quality sleep and address any sleep apnea concerns.

Taking these proactive steps can improve your testosterone levels and overall well-being. If symptoms persist, consult with a healthcare professional for personalized advice.