HEALTH

Many factors are associated with low testosterone in men. These include ageing, high body fat levels, low muscle mass, poor lifestyle habits, low levels of vitamins and minerals (vitamin D etc.), alcohol and drug use, chronic health issues and even direct injury to the testes.

Storing more body fat on your hips and legs, experiencing low sex drive, noticing hair loss around the face and body, as well as developing man boobs can all be potential signs of a hormone imbalance.

So if you’re a man and this sounds familiar, it could be a sign that your testosterone levels are low. And you’re not alone. Experts estimate that around a third of men over the age of 45 have low testosterone.

Testosterone is crucial to the function and development of men and is synonymous with masculinity. While both men and women produce testosterone, men’s natural levels are much higher, resulting in the development of masculine features, such as facial hair, deeper voice, increased muscle mass, body fat distribution and more.

Common Symptoms of Low Testosterone:

• Lethargy
• Erratic mood
• Reduced muscle mass
• Reduced bone mass
• Development of metabolic syndrome
• Reduced red blood cell count
• Low sperm count and volume
• Erectile dysfunction

The decrease in testosterone production around middle age for men is sometimes referred to as “andropause”, similar to menopause in women.

A key difference between the two is that while women cease to produce sex hormones after menopause, men’s testosterone tapers off by around 1-2% per year on average.

Age-related reductions in testosterone are not solely attributable to natural causes, with changes in lifestyle being key factors.

Sleep, diet, exercise and more may be the true drivers of these changes.

Managing testosterone levels are thankfully within our control and these simple lifestyle changes make a big difference:

1. LIFT WEIGHTS

Compared to sedentary men, physically active individuals have higher testosterone levels on average as testosterone tends to increase as physical activity is increased too.

2. MAINTAIN A HEALTHY BODY FAT LEVEL

Obese individuals with a higher BMI and waist circumference on average have lower testosterone levels than normal-weight individuals.

3. IMPROVE YOUR SLEEP

Individuals with consistently poor sleep have lower testosterone levels. In fact, it can take as little as one week of shorter sleep to reduce your testosterone by as much as 15%. Achieving 7-9 hours of good quality sleep should be a priority for men.

4. INCREASE YOUR VITAMIN D LEVELS

Evidence shows that those with low vitamin D levels are more likely to have low testosterone levels. The relationship between vitamin D and testosterone increases as vitamin D levels increase up until the point that healthy levels are achieved.

A good night of sleep is paramount for optimal performance. Sleep is the body’s time to repair itself from the physical stress it goes through in a day. Better sleep equals better recovery. Working out on no sleep means your body hasn’t fully recovered from your workout the day before. And if you put your body through another strenuous workout the day after not getting a good night’s sleep, the effects will only begin to multiply.

When we sleep, we move into what is known as an anabolic phase, which literally means rebuilding. Our cortisol and adrenaline levels decrease allowing the body to replenish, repair and rebuild.

Your heart rate and blood pressure also slows down so your cardiovascular system gets a rest.

When we sleep, we release melatonin, which acts as your super bodyguard during the night. It’s a powerful antioxidant, which naturally scavenges free radicals protecting us from oxidative stress. Melatonin has also been seen to offer protection against reproductive cancers, in particular breast cancer.

WHAT HAPPENS WHEN WE DON’T GET ENOUGH SLEEP

Reduced concentration / alertness – As we sleep we store the days experiences and what we learn into memory

Increased risk of sickness – When we don’t get enough sleep our T-cells go down and inflammation goes up, resulting in increased vulnerability to viruses and bacterial infections (T-cells play a critical part in immunity to foreign substances).

Weight management – Lack of sleep can cause a disruption in your appetite regulation, leading to overeating, and storage of excess body fat.

Studies have shown that excessive sitting can lead to a range of health issues, such as increased risk of cardiovascular disease and obesity. The truth is we don’t move much these days. Compare today’s generation to our parents or grandparents. We spend more and more time in environments that require prolonged sitting: in offices, in cars, on the couch.

A 2011 study documented 800,000 people and their sitting habits.  The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death:

• 112% increased risk of diabetes.
• 147% increased risk of cardiovascular events like heart attack and stroke.
• 90% increased risk of death from cardiovascular events.

We spend our days shifting from one seat to another.

Today, nearly one third of the world’s population is obese or overweight. The biggest issue with not moving enough is that we are faced with a negative energy balance.

Lack of Movement

When you sit for long periods of time, your muscles remain in a static position, which can cause tightness and discomfort in the low back.

Poor Posture

Sitting for long periods can also lead to slouching and poor posture, which puts additional strain on the lower back muscles and can lead to pain and stiffness.

Weakness of Core and Gluteal Muscles

Prolonged sitting can weaken the muscles in your core and glutes, which are important for supporting the spine and reducing low back pain.

Reduced Blood Flow

Sitting for long periods can reduce blood flow to the lower back and legs, leading to stiffness and discomfort. It is important to take breaks and move around, stretch, and engage in physical activity regularly.

Below shows the load placed on our spine when sitting can be as much as 275% compared with standing.