As a man ages, levels of the hormone testosterone begin to wane and may have some moderate impacts on a man's health and the way he feels. Low testosterone levels may result in a lack of energy, lowered sex drive, decreased muscle mass, increased body fat, loss of bone density, erectile dysfunction and depression. It is important for men over 40 to address loss of testosterone because its symptoms can lead to other more serious health problems.
Step 1
Get more sleep. Your body produces testosterone while you sleep, so the more sleep you get, the better. Aim for at least 7.5 hours per night.
Step 2
Reduce substance abuse. Any stimulant or depressant--nicotine, alcohol, illegal drugs, caffeine--can limit your body's ability to produce testosterone. The best way to increase your testosterone level is to quit smoking and the use of illegal drugs and either reduce or refrain from using alcohol and caffeine. An added benefit of cutting out substances is that you will sleep better, which will help your body produce more testosterone.
Step 3
Reduce body fat by eating a healthy diet and getting regular exercise. According to MSN Health, excess body fat decreases testosterone production and breaks down the testosterone that is already in your system. Eating well and exercising are especially important for men over 40 to protect against heart disease and other age-related illnesses. Restructure your diet so that it centers around lean meats and fish, fresh vegetables and fruits, and whole grains. Get regular cardiovascular exercise--daily, if possible--and engage in strength training at least two days per week. Because decreased testosterone results in a loss of muscle mass, it is important to combat that by lifting weights. Just be careful not to overdo it, and get plenty of rest between workouts. Over-training after age 40 can zap your body's ability to produce testosterone.
Step 4
Reduce stress, which increases production of the hormone cortisol. At certain levels, cortisol can destroy testosterone, according to Peak Testosterone. Stress also affects libido and sleep patterns, causes depression and can lead to substance abuse, all of which will adversely affect testosterone levels. Reduce stress by working to resolve financial, professional and personal problems. Take time off from work, engage in a hobby that you enjoy, meditate, exercise, or do anything that brings you enjoyment and relaxation. If you cannot resolve your problems on your own, seek the help of a counselor or therapist.
