This article has been researched and written by Arelang Naturals® in-house writers.
As men enter their 30s, they will start to experience a decline in testosterone levels, which impacts various aspects of their health and overall well-being. Unfortunately, this is a natural process that all men must go through, however how they go through it can depend on how well they are able to understand and accept this fact, and thereafter be able to manage their testosterone levels.
In this blog post, we aim to debunk myths about testosterone and why men after 30 may experience dwindling energy & mood levels.
Understanding Testosterone Decline and Andropause:
Testosterone is a hormone predominantly produced in the testicles and plays a crucial role in male development, muscle mass maintenance, bone density, libido, and overall vitality. Starting from the age of 30, men start to experience a gradual decline in testosterone levels at a rate of approximately 1% per year. This testosterone decline is a natural biological process in all men, but due to certain lifestyle options, genetics, food and nutrition, and underlying health conditions the decline can move from gradual to rapid in a matter of years.
Testosterone serves as a fundamental cornerstone in the well-being of adult men, exerting its influence over a broad spectrum of physical and mental functions. As the primary hormone responsible for male characteristics, testosterone plays a vital role in the development and upkeep of male reproductive tissues, encompassing the testes and prostate. It also helps reproductive functions such as sperm production, sexual function, and libido.
In addition to these reproductive roles, testosterone actively contributes to the growth and maintenance of muscle mass, bolstering bone density and facilitating the production of red blood cells. However, its significance doesn't cease at the physical level alone. Testosterone also influences mood, cognitive abilities, and energy levels, ensuring overall well-being. Maintaining appropriate testosterone levels becomes paramount for optimal health throughout adulthood.
Andropause, often referred to as "male menopause," is a term used to describe the age-related decline in testosterone levels and the symptoms that may accompany it. While not as dramatic as menopause in women, andropause can lead to symptoms such as decreased energy levels, reduced libido, mood swings, and diminished muscle mass. It usually happens to men as they enter their 30s and 40s and is a natural process. Although you cannot get rid of it, you can delay the onset and reduce the impact caused by a sudden drop in levels. So read up and stay prepared!
Let's debunk some testosterone myths:
Myth 1: Testosterone decline or low testosterone levels means the man is weak and inadequate.
Reality: Testosterone decline is a natural part of ageing and does not reflect a man's worth or masculinity. It is a normal physiological process that proper care, food, and nutrition, can help manage. Every man experiences this, and this is not unique to you.
Myth 2: Testosterone decline is solely responsible for sexual dysfunction.
Reality: While low testosterone can contribute to lower libido and sexual function, other factors like stress, relationship problems, nutrition, and lifestyle choices also matter. It is essential to address these factors holistically rather than attributing all sexual difficulties to testosterone levels alone.
Myth 3: Testosterone supplementation is the only solution.
Reality: Testosterone replacement therapy through prescriptions or supplements may be necessary for some individuals, but lifestyle modifications, including exercise, stress management, and most importantly a balanced diet, have positive effects on testosterone levels.
Myth 4: Synthetic testosterone supplements will instantly transform you into a superhero
Reality: The key here is understanding that testosterone is a hormone that your body can make effectively if given the right nutrients. While testosterone supplements can help make temporary shifts in the levels in the body, but those made of synthetic ingredients can make your body dependent on them. While receiving these ready made hormones directly through supplements, the body is likely to slow down its own testosterone production and this may be more detrimental than before you moved to these supplements. It is important to supplement holistically with natural plant-based ingredients that help give your body the right vitamins and nutrients to ensure that your body starts functioning the way it should and producing its testosterone again.
Myth 5: Sleep and Nutrition are not crucial for testosterone production
Reality: Proper nutrition plays a crucial role in maintaining good testosterone levels. The body doesn't get ample nutrients and vitamins to make testosterone and other essential hormones for the body if you do not watch what you eat. Sleep is another crucial element in getting your testosterone production on a roll. Testosterone levels rise with the onset of sleep and reach a peak at the first REM sleep episode. When you don’t get enough sleep, it can affect your circadian rhythm and potentially lower your testosterone levels. Sleep and testosterone have a cyclical relationship. While lack of sleep affects testosterone production, low testosterone can affect sleep quality.
Here are some essentials that you need to eat to ensure a good balance in testosterone levels:
- Healthy Fats: such as avocados, nuts, seeds, and olive oil, can support testosterone production. Healthy fats are necessary for hormone synthesis
- Protein-Rich Foods: Lean meats, poultry, fish, eggs, and legumes are essential for testosterone synthesis and muscle health. Protein also aids in weight management and metabolising fat which can indirectly support testosterone balance.
- Avoid Excessive Alcohol Consumption: Alcohol consumption can negatively affect testosterone levels. It also is known to boost cortisol levels that increase stress. Limit alcohol intake to once in a blue moon.
- Control Sugar and Processed Food Intake: A diet high in sugar and processed foods can lead to weight gain and insulin resistance, which can negatively affect testosterone levels. Opt for whole foods, fruits, vegetables, and complex carbohydrates instead.
- Supplement the lack of essential man-vitamins, minerals, and nutrients: Food today is not the powerhouse it once used to be. A lack of nutrients in our diet can have significant consequences beyond just vitamin deficiencies. It can lead to low energy levels, reduced stamina, and weakened immunity. That is a cause of decreased testosterone levels in men, which can result in lower libido, early andropause, and reduced energy. The chain reaction can lead to a negative mood and more stress. All-natural plant-based ingredients like ashwagandha, gokhru, and ginseng help push the body to make the testosterone you require to increase energy, and stamina, enhance mood and reduce belly fat. Rekindle for Men is a natural plant-based chocolate supplement that helps boost natural testosterone production in the body improving energy, stamina, mood, and sexual wellbeing.
It is important to separate fact from fiction when it comes to testosterone myths and seek holistic approaches to managing testosterone decline and living a more fun life, keeping your youth alive.