Do you often feel low on energy or struggle with unpredictable mood swings? You may have noticed weight gain, loss of muscle mass, or loss of interest in activities you previously enjoyed. These may all be signs that your testosterone levels are lower than they should be. Testosterone, a hormone important for muscle mass, energy, mood and libido, plays a vital role in overall health.

We spoke to experts, including Dr Shyam Verma, consultant robotic urologist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, and Dr Geeta Shroff, director of Nubella, Women’s Health Center in New Delhi, to understand why less How does testosterone affect the body and how can it be increased? Back. Here are five common symptoms of low testosterone.

1. Increase in belly fat and weight gain

Low testosterone can cause weight gain, especially around the belly. “Obesity suppresses testosterone production by altering hormonal balance. Fat cells can convert testosterone into estrogen, further reducing testosterone levels,” explains Dr Verma.

– Adopt a healthy diet: Focus on whole foods like green leafy vegetables, lean proteins, nuts, and foods rich in zinc and vitamin D. Avoid sugary and processed foods.

– Strength training: Regular resistance exercise, such as weight lifting, burns fat and helps build muscle, increasing testosterone levels.

2. Chronic fatigue and low energy

Low testosterone can make you feel tired and unproductive even after a full night’s sleep. Chronic diseases like diabetes or kidney disorders can further increase this fatigue.

Dr. Shroff explains, “Testosterone controls your energy levels. Constant fatigue and lethargy are common indicators of low testosterone.

– Prioritize sleep: Aim for 7-8 hours of quality sleep every night to regulate hormone levels.

– Manage stress: High cortisol levels from chronic stress suppresses testosterone. Engage in yoga or mindfulness meditation to reduce stress.

– Stay active: Regular physical activity increases energy and stimulates hormone production.

3. Decreased libido and sexual dysfunction

Low testosterone is directly linked to low sexual desire and activity. “This could be due to testicular failure, aging or hormonal imbalance related to the pituitary gland or hypothalamus,” says Dr Verma.

– Frequent exercise: Physical activity improves blood circulation, enhancing sexual health.

– Address underlying conditions: Consult a physician for management of chronic diseases or hormonal imbalances.

– Eat right: Include foods rich in antioxidants and omega-3 fatty acids in your diet.

4. Mood swings and emotional instability

Low testosterone affects your brain’s ability to regulate mood, leading to irritability, anxiety, or even depression. “Testosterone affects psychological well-being. Low levels can make you emotionally unstable,” explains Dr Shroff.

– Balance your diet: Include foods like spinach, salmon and walnuts, which are rich in magnesium and omega-3 fatty acids.

– Reduce alcohol consumption: Excessive alcohol consumption disturbs the hormonal balance, which worsens the mood.

– Engage in physical activity: Regular exercise releases endorphins, which improve mood.

5. Decrease in muscle mass and strength

Testosterone is essential for building and maintaining muscle. Low levels can lead to muscle loss and make physical tasks more challenging. “Muscle atrophy is a clear sign of low testosterone,” says Dr. Shroff. “If you’re struggling to gain muscle despite regular exercise, it’s time to check your hormone levels.”

– Resistance training: Focus on compound movements like squats, deadlifts and bench presses to stimulate testosterone production.

– Increase protein intake: Include low-fat meats, eggs, legumes and dairy in your diet to aid muscle repair and growth.

– Avoid inactivity: Prolonged sitting or inactivity can slow down metabolic processes and lead to muscle loss.

Environmental effects on testosterone levels

Age is not the only factor affecting testosterone levels. “Poor nutrition, excessive alcohol drinking, high stress and a sedentary lifestyle are significant contributors to low testosterone,” says Dr. Verma. Lack of sleep and chronic diseases like diabetes can also interfere with hormone production.

Low testosterone impacts both your physical and mental health, but it is not an irreversible condition. Adopting a balanced diet, prioritizing exercise, managing stress, and getting adequate sleep can go a long way in restoring hormonal balance. Dr. Shroff explains, “If lifestyle changes are not helping, consult a doctor about advanced measures like hormone replacement therapy. “Early intervention can prevent further complications.”

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