Fight low testosterone fatigue with these self-help tips
Men with low testosterone levels will likely experience all-time energy level lows than they’ve felt before. After the age of 40, the natural decline in this hormone accelerates, leading to chronic fatigue. Men who previously had all-day energy may resort to an afternoon nap to combat exhaustion. If you’re experiencing unexplained tiredness, low testosterone levels may be the culprit. Talking to your healthcare provider is essential to determine if testosterone therapy is a viable treatment option.
It is estimated that about 5 million men in the United States have low testosterone and one of the most common and debilitating symptoms is fatigue. Other symptoms can also include loss of muscle mass and strength, mood changes, low libido, erectile dysfunction, insomnia, increased body fat, decreased bone mass, hair loss, and a lower volume of semen.
How vital is testosterone?
The potent male hormone testosterone directly influences a variety of physiological processes. From functioning as the regulator of a healthy sex drive in men to maintaining the male physique to increasing a man’s competitive nature, testosterone has far-reaching and consequential effects on a man’s body and mind.
A typical range for testosterone is between 280 to 1,100 nanograms per deciliter (ng/dl). However, low testosterone in men is considered to be below 300 ng/dl. When a man has a low level of testosterone, it may be referred to as low testosterone, low T, hypogonadism, and testosterone deficiency.
Declining levels of testosterone are not unusual in men. After the age of 40, levels can begin their descent of about 1 to 2 percent per year. As a normal part of again, a man may notice a lack of energy that he once had. But when energy levels take a sharp nosedive affecting a man’s overall lifestyle, suddenly things change and it is essential to address it.
Energy-boosting tips for low testosterone
The good news is there are several options for men suffering from fatigue due to low testosterone. One of the most significant factors is making specific lifestyle changes to help rev up energy bringing back a man’s vim and vigor.
Adequate sleep
This is the first step in addressing when men are feeling chronically fatigued. If hitting the sheets late at night is the norm for a man, it will be in his best interest to change that routine.
Sleep is vital for everyone but for men, it is essential. Men produce most of their daily testosterone during sleep — lack of sleep results in inadequate testosterone production. Studies have found that testosterone levels drop significantly in men who don’t get enough sleep – equivalent to aging 10-15 years. A one-week period of sleep deprivation in men resulted in decreased testosterone levels compared to when they were fully rested, according to a University of Chicago Medical Center study. The men in the test who were deprived of sleep saw a 10-15% drop in their testosterone levels from lack of sleep.
Men should cut back on any caffeine-containing beverages at least 6 hours before bedtime, stay off social media at least an hour before going to bed, and have a set bedtime each night.
Make healthy food choices
Eating a well-balanced diet that includes healthy fats, whole grains, fruits, vegetables, low-fat dairy, and lean protein can help to reduce feelings of fatigue. It is not advisable to rely on large doses of fast food, highly-processed foods, or sugary beverages in the belief that they will boost energy levels. Such foods will only cause a spike in blood sugar, which will then come crashing down and result in an energy low. Additionally, healthy eating includes drinking alcohol only in moderation. Drinking too much alcohol can cause more fatigue and lead to liver dysfunction, which can further lower testosterone levels.
Exercise regularly
One way to naturally increase testosterone levels is through daily physical activity. Exercise not only boosts this hormone, but also provides numerous other benefits, making it a win-win situation. Men should find physical activities they enjoy, such as walking, hiking, jogging, playing sports, riding a bike, yoga exercises, swimming, or lifting weights, to maintain consistency. A regular physical movement routine can provide a burst of energy, enhance overall health and well-being.
Check for other ailments
Besides low testosterone, one possibility of fatigue in men is other health conditions or medication contributing to tiredness. A condition such as sleep apnea, thyroid disease, depression, can be adding to a man’s already burdening lackluster energy levels. A review of a man’s medications is a must as narcotic pain pills and some antidepressants can escalate fatigue along with a drop in testosterone levels. If these conditions are present and once addressed, this may help significantly alleviate the fatigue from low testosterone.
Follow a low testosterone treatment plan
It is crucial for a man to discuss symptoms such as extreme fatigue with his doctor and to get his testosterone levels checked. If it is low T, it can be replaced to make up for what his body is no longer producing enough of. Like blood pressure or thyroid levels are treated to help return to a normal state, low T needs the same attention. Ignoring a decrease in testosterone levels can lead to higher risks of bone fractures, diabetes, heart disease, cognitive decline, loss of sexual performance, and lack of motivation.
Final thoughts
Testosterone therapy may not be suitable for every man, but for many, it can provide significant benefits. Once their hormonal levels have reached a more normal range, they often notice a difference in their energy levels, leading to an overall improvement in the quality of life. It’s important to note that testosterone therapy is not a magic cure, but it can certainly help men regain their energy levels and feel better than they did before.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.