Eleven daily habits that impact testosterone levels in men

Testosterone, the primary male hormone responsible for muscle mass, bone health, and fertility, is influenced by several daily habits and factors, according to endocrinology experts.

Experts cited in a report by The Washington Post explained that testosterone levels gradually decline after the age of 40 at a rate of 1% to 2% per year. However, most men maintain normal levels if they avoid obesity and chronic diseases.

1- Aging

Testosterone levels gradually decrease after age 40, at a rate of 1% to 2% per year.

Experts note that most men remain within the normal range if they stay healthy and avoid obesity or chronic illnesses.

2- Lack of sleep

Testosterone production increases during sleep, so sleep deprivation or disruption can lead to lower levels.

Sleep deprivation or irregular sleep patterns may reduce testosterone levels and are linked to a higher risk of erectile dysfunction and reduced fertility.

3- Timing of testing

Testosterone levels peak in the morning, usually between 6 and 7 a.m., then gradually decline throughout the day.

Therefore, it is recommended to conduct testosterone tests between 7 and 10 a.m. for more accurate results.

4- Seasons

Some studies suggest that testosterone levels may be higher in summer compared to winter, possibly due to increased sun exposure and physical activity.

5- New fatherhood

Testosterone levels may temporarily drop after the birth of a child. Researchers believe this could be a biological response that encourages fathers to care for their newborns, in addition to the effects of sleep deprivation and stress during this period.

6- Excessive exercise

Moderate exercise, especially resistance training, can temporarily boost testosterone levels. However, overtraining or prolonged intense exercise may have the opposite effect and lower testosterone.

7- Diet

A balanced diet and maintaining a healthy weight support testosterone levels.

Researchers emphasize that a healthy diet rich in vegetables, fruits, whole grains, and lean proteins, along with maintaining an appropriate weight, helps sustain normal testosterone levels.

8- Alcohol consumption

Excessive alcohol intake is linked to lower testosterone, as well as negative effects on fertility and sexual function.

9- Chronic stress

Ongoing psychological stress can disrupt hormonal balance and lower testosterone levels, in addition to its negative impact on fertility and sexual function.

10- Certain medications

Some medications can suppress testosterone production, such as opioid painkillers, corticosteroids, anabolic steroids, and some treatments used for prostate cancer.

11- Sports wins and losses

Limited studies indicate that sports fans may experience a rise in testosterone when their team wins and a drop when they lose, though scientific evidence remains limited.