How lifestyle measures, early medical detection and correct treatment work together in the management of age-related testosterone decline.
The decline in testosterone levels with age is a challenge for many men, which can significantly affect their physical fitness, emotional balance and overall quality of life.
This article highlights the importance of early diagnosis and proactive management of declining testosterone levels. We explore how targeted lifestyle changes, regular medical checkups, and, if necessary, hormone replacement therapy (TRT) can not only reduce symptoms but also improve overall well-being. Discover with us how you can take control of your hormonal health and contribute to maintaining and enhancing your quality of life as you age.
A holistic approach to maintaining hormonal health
The integration of 1) early diagnosis, 2) targeted lifestyle changes, and 3) individually tailored medical therapy creates a robust foundation for maintaining hormonal health and improving quality of life in old age. Through these proactive strategies, men can actively influence their hormone levels and thus make a significant contribution to their own preventative healthcare.
1. Lifestyle changes to promote hormonal health
A healthy and balanced lifestyle is one of the cornerstones of maintaining balanced testosterone levels. Measures that positively influence hormone balance include a balanced diet, sufficient sleep, and regular physical activity.
Nutrition
A balanced diet rich in specific micronutrients such as zinc (Netter et al., 1981) , vitamin D (Nimptsch et al., 2012) , and healthy fats like omega-3 fatty acids (Abbott et al., 2020) supports natural testosterone production. Avoiding excessive sugar and processed foods is another important step. These foods can lead to an increase in insulin levels, which in turn can negatively affect testosterone production (Chen et al., 2018) .
Movement
Furthermore, regular exercise, especially strength training (Hooper et al., 2017) and endurance training, can naturally increase testosterone levels. In addition, regular physical activity supports metabolism and helps reduce body fat—an important aspect, as higher body fat percentage is associated with lower testosterone levels (Wittert et al., 2003) . Studies show that men who exercise regularly often have higher testosterone levels than inactive men. Regular exercise is also beneficial for hormonal balance and improves overall health and vitality (Riachy et al., 2020) .
Sleep
Deep, restorative sleep promotes the body's regeneration and thus natural testosterone production. A lack of sleep, particularly a reduction in REM sleep phases, can lead to a decrease in testosterone levels (Agrawal et al., 2022) . Relaxation techniques can help create an environment that supports not only physical recovery but also mental relaxation. This allows the body to regenerate more effectively during the deep sleep phases that are important for testosterone production (Patel et al., 2018) .
Nicotine and alcohol
Nicotine can induce oxidative stress responses in the body and promote inflammatory processes, which can negatively affect testosterone-producing cells. Furthermore, nicotine consumption can lead to an increase in cortisol levels, which has an antagonistic effect on testosterone (Zhao et al., 2016) .
Alcohol affects testicular function and inhibits the release of important hormones from the pituitary gland. These hormonal changes result in reduced testosterone production in the testes. Moderate alcohol consumption or complete avoidance can significantly contribute to maintaining hormonal health (Jensen et al., 2014) .
Stress
Chronic stress is a known disruptive factor for hormonal regulation, particularly testosterone levels. Stressful states lead to activation of the hypothalamic-pituitary-adrenal (HPA) axis, which in turn increases cortisol release and, in a negative feedback loop, can inhibit testosterone production. Consequently, persistently elevated cortisol levels can significantly impair natural testosterone production. Stress management techniques such as meditation can effectively lower cortisol production (Xiong et al., 2021) . Mindful movement, such as yoga or tai chi, can not only support physical health but also have a calming effect on the mind, thus promoting hormonal balance (Gothe et al., 2016) .
Detailed information on other methods of naturally increasing testosterone can be found in our blog post “ Top 8 ways to naturally increase testosterone: Maximizing therapy results through healthy habits ”.
2. Early diagnosis through medical screenings
To detect and treat hormonal imbalances, and especially significant testosterone deficiency, at an early stage, regular medical screenings are essential. These screenings include blood tests that precisely measure testosterone levels and thus help to identify a potential deficiency early on.
Who should get tested?
Screening tests are particularly recommended for men over 40, as the risk of hormonal imbalances increases in this age group. During the so-called andropause in men, which begins approximately between the ages of 35 and 55 (Matsumoto, 2002) , men experience a significant decline in their testosterone levels, by about 1-2% per year (Stanworth & Jones, 2008 ; Kaufman & Vermeulen, 2005) . According to another study, up to 40% of men over 45 are affected by testosterone deficiency (Mulligan et al., 2008) .
Early diagnosis of testosterone deficiency allows for the development of tailored treatment strategies for affected individuals, enabling proactive and preventive healthcare.
How does a screening test work?
At Adon Health, we use capillary blood tests, which allow you to collect a few drops of blood from your fingertip at home. Special test kits are provided for this purpose, and the results are then analyzed in a specialized laboratory. This analysis measures not only your total testosterone level but also other important laboratory parameters necessary for accurate diagnosis and proper medical interpretation.
If the initial test indicates a testosterone deficiency, a repeat laboratory test is performed after the first consultation with the doctor to discuss the results. This serves to confirm the diagnosis and to rule out any contraindications for testosterone replacement therapy.
For detailed information on the screening test and the symptoms that may indicate a testosterone deficiency, you can read our comprehensive “ Step-by-Step Guide to Testosterone Testing ”.
3. Guideline-compliant therapy in case of existing deficiency
If diagnostic testing reveals a hormone deficiency and lifestyle adjustments are insufficient, testosterone replacement therapy (TRT) may be considered. This therapy is administered according to medical guidelines and under the supervision of a qualified physician. TRT aims to normalize testosterone levels and alleviate associated symptoms, thus playing a crucial role in the treatment strategy.
Effects of TRT
Current research shows that adequate testosterone replacement therapy can not only alleviate the symptoms of low testosterone levels but also lead to improvements in physical fitness, mood, and sexual function (Rosen et al., 2017 ; Corona et al., 2011) . Furthermore, testosterone replacement therapy can reduce the risk of certain health problems associated with low testosterone levels, such as osteoporosis (Snyder et al., 2017) .
Who is a suitable candidate for TRT?
The decision to pursue such treatment is based on a thorough evaluation of the patient's overall health and is tailored to the individual needs of the patient in order to achieve optimal results and minimize potential risks (Bhasin et al., 2006) .
You can find more details about TRT and its potential benefits and risks in our blog post “ Is Testosterone Replacement Therapy (TRT) Right for You? ”.
How Adon Health helps you to proactively take control of your hormonal health
At Adon Health, we offer comprehensive advice and treatment options tailored to your individual needs through our platform. We want to help you understand and improve your hormonal health. Our lab tests are specifically designed to determine the key laboratory parameters crucial for understanding and diagnosing testosterone deficiency. Our focus is on providing a comprehensive picture of testosterone levels through precise and informative testing procedures, enabling well-informed preventative healthcare and treatment for men.
After an initial screening test and a subsequent consultation with a doctor, we will guide you through every step of the process and support you throughout your testosterone replacement therapy, if medically indicated. We have the highest standards for comprehensive care and will continue to advise you even after the therapy has ended.
Our conclusion, your knowledge
The assumption that a decline in testosterone is inevitable with age is increasingly being refuted by modern medicine, which offers a variety of interventions that can help men maintain and improve their hormonal health ( Putta et al., 2017 ). The combination of early diagnosis, lifestyle changes, and needs-based medical therapy provides comprehensive opportunities to optimize hormonal health and quality of life in old age. These preventative measures enable men to actively influence their hormone levels and overall health.
