Testosterone is the main male sex hormone. It supports normal male traits such as muscle growth, facial hair, and deep voice.
In men, testosterone also plays a key role in the development of male reproductive tissues such as the testis and prostate, as well as promoting secondary sexual characteristics such as increased bone mass. In addition, testosterone is essential for health and well-being, as well as the prevention of osteoporosis.
Testosterone levels can fluctuate depending on factors such as age, activities, even environment.
Here are some things you can do to maintain healthier levels:
1. Get Enough Sleep.
Poor sleep can have consequences for your testosterone level.
George Yu, MD, a urology professor at the George Washington University Medical Center in Washington, D.C., says poor sleep is the most important factor that contributes to low testosterone in many men. A lack of sleep affects a variety of hormones and chemicals in your bloodstream. This, in turn, can have a harmful impact on your testosterone.
Make sleep a priority, aiming for seven to eight hours per night, even if it means rearranging your schedule or dropping your habit of late-night TV. Prize your sleep, just like you’d prize a healthy diet and active lifestyle. It’s that important.
If you’re having problems getting good sleep on a regular basis, talk to your doctor.
2. Keep a Healthy Weight.
Men who are overweight or obese often have low testosterone levels, says Alvin M. Matsumoto, MD, of the University of Washington School of Medicine in Seattle.
For those men, losing the extra weight can help bring testosterone back up, he says. Likewise, for men who are underweight, getting your weight up to a healthy level can also have a positive effect on the hormone.