Testosterone and Ageing: Signs Men Should Watch

While it has become trendy for social media influencers and other non-medical “experts” to voice their opinions on healthcare and human biology, their opinions often have no basis in proven science. When it comes to age-related declines in male testosterone levels, some have gone so far as to describe it as "male menopause or andropause," which is completely misleading. It suggests that there is a sudden drop in male hormones, making it the male equivalent of menopause in women. In truth, the natural decline in testosterone with ageing is not associated with any onset of severe symptoms as is seen in menopause. Nevertheless, it’s important to understand when testosterone drops and what it means for your body.

What is testosterone, and why does it matter for men

Termed the male sex hormone, testosterone is found in both men and women, but its levels are much higher in men. In men, it is produced in the testicles, whereas in women, it is produced in the ovaries. Some amount of testosterone is produced in the adrenal glands in both sexes. It plays an essential role in the development of distinctly male characteristics during foetal development, puberty, and adulthood.

As a man above the age of 30, you don’t need to worry about testosterone levels for puberty and the development of the sexual organs. However, testosterone remains important as it plays a role in various other bodily processes:

• Muscle growth and strength
• Bone growth and strength
• Hair growth
• Sex drive and sperm production
• Body composition and reduction in fat mass

Common signs of testosterone decline in your 30s

In most men, testosterone drops gradually, at a rate of about 1 to 2% each year, so you are unlikely to notice any visible changes for decades. However, if there is a significant drop and you develop low testosterone in your 30s, you could experience a variety of unusual symptoms, including:

• Reduced sex drive
• Difficulty maintaining an erection
• Loss of muscle mass
• Increase in body fat
• Fatigue or weakness
• Mood changes and loss of focus
• Fractures that occur with minimal trauma

In case you notice an increase in such symptoms, make it a point to talk to your doctor and get tested. Your doctor will know appropriate test levels by age, also advising you to do other tests, as low testosterone could also cause a reduction in sperm count and bone loss.

How testosterone levels change with age

Testosterone levels play a critical role in male development from before you’re even born. Normal levels of testosterone are essential during foetal growth for the proper development of the male reproductive system.

During adolescence or your teens, testosterone levels reach their peak as the hormone is needed for further development of the male sex organs, as well as secondary sex characteristics associated with puberty, including the appearance of facial hair, voice deepening, and increased muscle growth.

In adulthood, testosterone remains important, but levels begin to decline at a steady rate of about 2% a year after the age of 30. This occurs because of age-related changes in the brain's control centre and reduced responsiveness of the testicles to brain signals. As this decline is very gradual, testosterone continues to play a critical role in the maintenance of muscle mass, bone density, and sexual functions.

Lifestyle factors that may influence male testosterone

There is plenty of research showing that several lifestyle factors can have a direct or indirect impact on testosterone levels in men. These include:

• Obesity and excess body weight reduce levels of free testosterone in the body, also increasing the risk of infertility or sub-fertility, with low sperm count and reduced sperm motility.
• Stress is known to affect sexual function, and these effects are not just psychological, as increased corticosterone is known to inhibit testosterone production.
• Impaired or inadequate sleep is also known to affect testosterone levels, with low levels of testosterone worsening sleep quality and leading to a vicious cycle.
• Heavy alcohol consumption is strongly linked with a reduction in testosterone levels and other forms of sexual dysfunction.
• Consumption of tobacco and cannabis has also been found to lower testosterone levels, increasing the risk of infertility through various mechanisms, including atrophy of the testicles.
• Poor management of comorbidities such as hypertension, diabetes, or heart disease.

Safe ways to support healthy testosterone levels

The best way to support normal testosterone levels as you age is to adopt healthy lifestyle habits as early as possible. This can slow the decline and help to prevent a rapid drop in male testosterone. These strategies include logical changes to eliminate lifestyle risks.

• Maintain a healthy body weight through healthy eating and regular exercise. The reduction in fat, especially visceral fat, and improved cardiovascular health can help boost testosterone levels significantly.
  
  
• Pay more attention to sleep and stress management, as both inadequate sleep and stress contribute to low testosterone. Adopting mindfulness and relaxation practices can help reduce stress and improve sleep.
  
  
• Try to limit exposure to toxins such as BPA that are found in cheap plastics, as they are known to have a disruptive effect on hormone-producing glands and can cause a drop in testosterone levels.
  
  
• Limit your intake of alcohol and avoid smoking or other illegal substances as they can severely affect testosterone levels and sexual function, contributing to erectile dysfunction and infertility.
  
  
• Strictly adhere to treatment recommendations for chronic health conditions such as hypertension and diabetes, making certain to report any changes to your doctor.

Low testosterone: What it means and when to speak to your doctor

If you have any reason to believe that your testosterone levels may be low, you must speak to your doctor to get an accurate diagnosis. This is especially important if you experience a combination of low testosterone symptoms. A doctor can recommend tests to confirm a diagnosis and treat the underlying cause if it is linked with another health condition.

Most men don’t need to worry about testosterone levels declining significantly with ageing. However, it’s important to recognise that your lifestyle choices and behaviours could accelerate the decline. This makes it important to adopt healthy lifestyle choices when you are young. It’s also worth noting that the natural age-related decline in testosterone can also make it harder to gain muscle mass and lose excess weight once you cross the age of 30.

Frequently Asked Questions

1. Could working night shifts affect testosterone?

Yes, regular night shifts could result in low testosterone as sleep deprivation and impaired sleep quality have been directly linked with a decline in testosterone levels.

2. How to increase testosterone in men naturally?

Simple lifestyle changes, such as eating healthy, exercising, losing excess weight, limiting alcohol intake, quitting smoking, stress management, getting adequate sleep, and managing pre-existing health conditions, can boost testosterone levels safely.

3. Is it important to treat low testosterone?

If testosterone levels decline significantly enough to cause symptoms, you should definitely seek treatment from a doctor, as low testosterone can contribute to infertility, bone loss, and muscle loss over time.