Some people maintain good brain function well into their 70s, 80s, and beyond, while others experience a faster decline.
But why?
A recent study from Fudan University in Shanghai shows that older men with lower testosterone levels are more likely to experience cognitive decline.
It’s been previously shown that sex hormones, such as estrogen in women, can influence the risk of cognitive decline.
Now we know that in men, low testosterone levels also play a role.
Testosterone importance
Another recent study also found that low testosterone in men is associated with an early death, despite the long-held belief that testosterone shortens men’s lives.
Testosterone levels typically decline as men age, dropping by about 1% per year from the age of 30. This is sometimes referred to as the male menopause or andropause.
This decrease over time is at least partly due to a slow waning of the ability of the testicles to produce testosterone and a reduction in the signals that tell them to.
However, other factors can accelerate this decline, including chronic disease.
What can you do to increase and preserve testosterone as you age?
Given the risks associated with low testosterone, you might wonder if there is any way to prevent them.
Well, there are.
In rough order of importance:
- Regular sleep
Getting a good night's sleep is essential for testosterone production. Aim for 8 hours of sleep in a dark room, going to bed early and rising early.
Maintaining a regular sleep schedule can help regulate your body's natural testosterone production.
Exposure to morning light can also help regulate your circadian rhythm and support testosterone levels.
- Exercise 3-5x a week
Resistance training is particularly effective for boosting testosterone, as it stimulates muscle growth and repair.
Aim for 3-5 sessions per week, with each session lasting no more than an hour.
Exercise can help increase testosterone levels by stimulating the release of growth hormone and testosterone from the testicles.
- Nutrient-dense diet
A diet rich in whole foods, protein, and healthy fats can help support testosterone production.
Avoid processed foods, high-sugar, and refined carbohydrates, as they can negatively impact hormone levels. Don't avoid fats and cholesterol, as they are essential for testosterone production.
Include meat, fish, and eggs in your diet for a natural source of testosterone-boosting nutrients.
- Remove sources of stress from your life
Chronic stress can negatively impact testosterone levels by increasing cortisol production.
Identify and eliminate major sources of stress in your life, and practice stress-reducing techniques such as meditation, deep breathing, or yoga.
- Cut out alcohol, tobacco, and toxins
Excessive alcohol consumption, smoking, and exposure to toxins can all negatively impact testosterone levels.
Reducing or eliminating these substances from your life can help support healthy testosterone production.
- Vitamin D
Vitamin D is essential for testosterone production, and many people are deficient. Getting adequate vitamin D from your diet and exposure to sunlight can help support healthy testosterone levels.
If you're deficient, supplementation may be necessary.
- Reduce medication use
Certain medications, particularly opioids, can lower testosterone levels.
If you're taking any medications, speak with your healthcare provider about the potential impact on your testosterone levels and whether alternative treatments may be available.
- Supplements
Several supplements have been shown to support testosterone production, including cordyceps, maca, zinc, and magnesium.
Cordyceps has been shown to increase testosterone levels, while maca may help regulate hormone levels.
Zinc and magnesium are essential minerals that play a role in testosterone production and can help support overall hormone balance.
Mushrooms and testosterone
Scientists from National Cheng Kung University in Taiwan conducted a study in 2003 to see how cordyceps affects testosterone production in mice.
The study showed that cordyceps significantly increased testosterone levels in the mice by stimulating the Leydig cells in their testicles.
A 2020 study of rats found that cordyceps may boost testosterone, improve erection and testicular function, and enhance sex drive.
Cordyceps supplements have also been shown to improve athletic performance by increasing blood flow, which is closely linked to testosterone levels.
White button mushrooms can also aid in maintaining testosterone levels by inhibiting the enzyme responsible for converting testosterone into estrogen.
These mushrooms are rich in nutrients such as selenium, copper, niacin (vitamin B3), pantothenic acid (vitamin B5), and riboflavin (vitamin B2), as well as antioxidants that combat inflammation and protect cells.
Research shows white button mushrooms can boost testosterone levels by inhibiting aromatase activity. In one study published in the Journal of Nutrition, these mushrooms prevented the conversion of testosterone into estrogen
Final thoughts
The link between low testosterone and dementia in older men is a concerning issue that highlights the importance of maintaining healthy testosterone levels as we age.
While testosterone decline is a natural part of aging, there are steps you can take to preserve and even increase your testosterone levels.
By taking a proactive approach to your health, you can maintain optimal testosterone levels and support your brain health as you age.
