As men get older, their testosterone levels decrease naturally. For some, this may cause certain undesirable symptoms. The team of Evan Bass Men’s Clinic mentions that older men may consider adopting a few healthy lifestyle habits that can help improve or maintain testosterone levels. Testosterone basically is a hormone that is primarily produced in the testes. It plays a major role in male development and characteristics. Testosterone influences a man’s bone density, sex drive, and muscle mass. It is also vital for regulating mood and cognitive function.

Evan Bass Men’s Clinic sheds light on lifestyle habits that can help prevent natural age-related decline in testosterone

Testosterone levels tend to change throughout life. They are low before a guy hits puberty, sharply increase during puberty, and then decrease gradually by about 1% each year, even though there are exceptions. There are many men with low testosterone who never have symptoms. Certain symptoms of low testosterone are pretty general, like mood changes, poor concentration, and fatigue. Others are more specific, like:

• Infertility
• Reduced sex drive
• Erectile dysfunction

Physical changes of low testosterone levels include thinning hair, increased body fat, and decreased muscle mass. In case a man has any of such symptoms, they should ask their doctor if it might be related to low testosterone. The doctor may order a blood test to check the level. There are also certain lifestyle habits that can help slow the natural decline in testosterone that occurs with age.

Here are a few natural ways men can try to maintain and improve testosterone levels as they age:

• Maintain a healthy weight: Maintaining a healthy weight is vital for testosterone levels. Excess body fat, especially around the abdomen, may contribute to lower testosterone. Losing weight by exercising regularly and following a balanced diet can help boost testosterone production.
• Exercise: Regular physical activity is among the best ways to maintain healthy testosterone levels. Cardiovascular exercises like swimming or running, as well as resistance training like weightlifting, can especially help increase testosterone. The most significant improvements in testosterone levels are seen with moderate- or high-intensity resistance exercises that involve large muscle groups, like bench presses or squats.
• Get adequate sleep:  Most testosterone release takes place during sleep, especially during the rapid eye movement (REM) stage. Hence, adequate sleep is vital for maintaining testosterone levels. Sleep apnea, a condition where a person stops breathing for short periods when they are asleep, may have a negative impact on hormone levels, including testosterone. To support healthy hormone production, one should try to get about seven to nine hours of quality sleep per night.
• Follow a healthy diet: Following a well-rounded diet that comprises of proteins, healthy fats, as well as nutrient-dense fruits and vegetables, support healthy testosterone production. Certain food items like extra virgin olive oil, fatty fish, oysters and onions, have been linked to increased testosterone.

The team of Evan Bass Men’s Clinic mentions that managing stress is also important for maintaining testosterone levels. Chronic stress can have a negative impact on testosterone levels and libido. High stress increases cortisol, which is a hormone that can interfere with testosterone production.