High Stress, Low Testosterone: Understanding The Connection In Men And 5 Tips For Stress Management You Can Implement Today

Hormones Play An Important Role In A Man’s Health And Wellness.   

While things definitely don’t have to be “all downhill from here” after 40, some things —like testosterone levels— do naturally start to decline. In fact, for men 30 years of age and older, testosterone levels can fall by as much as 1% every year. There are several reasons for this change in hormone levels. One reason well worth exploring is the connection between stress and testosterone. If you're a man over the age of 30 worried about your hormone levels, keep reading to learn more.

Common Signs and Symptoms of Low Testosterone In Men

Changes in hormones present differently in different people. However, for men 30 and older, the following symptoms are often a sign of low testosterone levels.

• Low sex drive

• Erectile dysfunction (ED)

• Loss of bone and/or muscle mass

• Weight gain and increased body fat

• Fatigue

• Mood changes

• Memory loss

• Hair loss

• Difficulty sleeping

The good news is that you can support optimal hormone levels by making changes to your lifestyle.

The Relationship Between Stress And Testosterone

The connection between stress and testosterone levels has been downplayed but, as recent studies continue to show, it is an important one. When there is an increased level of cortisol (aka. “the stress hormone”) in your bloodstream, it can result in a reduced level of testosterone. It is an “inverse relationship”. 

So, before you consider treatments like Testosterone Replacement Therapy (TRT) to help restore balance to your hormones, there’s evidence to support starting with stress management.  

Making Stress Management A Priority

How stress shows up in your life—and your body—depends on many different factors.

“Stress is subjective; it looks different, acts different, and is caused by different triggers for each person. “ - Everest Mens’ Health

For men in their 30s and 40s, work and family tend to be common sources of stress. Ironically, the symptoms of low testosterone can also cause stress. This puts you at risk of getting caught up in a stress cycle.

When it comes to stress management, it is best to focus your efforts on the things you can change. By making changes to your lifestyle choices you can significantly reduce your stress and help your body restore hormonal balance naturally. Here are some ideas to get you started.

5 Ways Men Can Manage Stress And Slow The Loss Of Testosterone

Even small changes can help to reduce the stress you experience in your day-to-day life. The following is a list of 5 easy to implement stress-reducing practices to help slow the loss of testosterone. choose one and start making changes today!

Get Enough Sleep

The average adult man needs between 7 and 9 hours of sleep each night.  Create healthy sleep habits for yourself by going to bed and waking up consistently.  Eliminate “screen time” from the hour before sleep.  Limit the amount of caffeine and other stimulants you enjoy to the morning or afternoon. Learn more about creating healthy sleep habits HERE in an earlier blog.

Move your body.

Exercise reduces the levels of cortisol and adrenaline (stress hormones) in your body. It also makes you feel good (hello, endorphins!) and energized. Whether you walk, bike, swim or do yard work, moving your body every day will help you manage your stress.

Eat well.

Eating a balanced diet gives you the energy you need to cope with stressful events. Foods rich in polyunsaturated fats, Omega-3s and even certain vegetables (for example, fish, olive oil and flax seeds) can even help to regulate cortisol levels.

Unplug.

Taking a break from social media, the news, and even intense movies or TV shows can help to reduce your baseline stress levels. Likewise, where possible, try to limit the number of stressful situations you put yourself in at work and at home. Say no to events that are “too much.” Say yes to opportunities to rest, relax and have fun. If you can, delegate and set boundaries to preserve your energy and your calm.

Get intentional.

Mindfulness practices like journaling, meditation, yoga and breathwork have all been shown to reduce stress quickly and effectively. Join a class, download an app like Headspace or Calm, or begin a self-guided practice.

If you find yourself unable to manage your stress on your own, reach out for help from family, friends or a counsellor. They can help you work through difficult feelings and implement positive changes into your life.

Adjust Your Lifestyle, Reduce Your Stress And Boost Your Testosterone. 

It is completely normal for men over the age of 30 to experience a decline in testosterone levels. There are many different reasons why this happens. Some are more easily managed than others -- like your stress levels.

The connection between stress and testosterone levels has become increasingly clear in recent years. Studies tell us more stress means lower testosterone levels. And that means stress management should be part of your plan for balancing your hormones.  The good news is that small changes can have a significant impact on your stress levels. Start by addressing sleep, exercise, diet, and mental health and intentionally removing stressors from your life. Then, connect with a health care professional knowledgeable about male hormones.

If you are a man living here in Peterborough, contact us today to learn more about how functional medicine can help you boost your testosterone and reduce your stress levels naturally. Call (705) 768-9155 or click HERE to book an initial assessment online.