If your testosterone levels have been dropping, you could be writing it off as the effects of age. But did you know that some of your lifestyle habits could be contributing to your dwindling T levels? Let’s take a look at some of the mistakes men make that reduce their testosterone.

1. Not sleeping enough.

Think sleep is for the weak? Think again. It turns out that it only takes a short span of sleep deprivation for your testosterone levels to drop significantly.

This study reported, “Daytime testosterone levels were decreased by 10% to 15% in this small convenience sample of young healthy men who underwent 1 week of sleep restriction to 5 hours per night, a condition experienced by at least 15% of the US working population. By comparison, normal aging is associated with a decrease of testosterone levels by 1% to 2% per year.^”

2. Overeating and/or poor metabolic health.

Are you overweight, or do you have a metabolic health condition? Both of these can adversely impact your T levels.

WebMD says, “Diabetes, metabolic syndrome, and obesity have all been linked to testosterone deficiency.” The site references a study that showed that obese men were 2.4 times more likely than those who were not obese to have low testosterone. Men with diabetes were 2.1 times more likely to have low T, and those with high blood pressure were 1.8 times more likely to suffer from low testosterone.

WebMD adds, “Experts don't suggest that low testosterone causes these conditions. In fact, it might be the other way around. That is, men with medical problems or who are in poor general health might then develop low testosterone.”

So, if you overeat or you are eating unhealthy foods, try and cut back and replace them with nutritious foods.

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3. Eating certain foods.

There are some foods you should moderate or avoid if you want to keep your T levels high. Do you eat a lot of soy, mint, licorice root, flaxseed, or processed foods? You might be lowering your T and not even aware of it.

4. Alcohol.

If you drink a lot of alcohol, that is another bad habit that could be harming your testosterone levels. It is also bad for your overall health, so consider cutting back.

5. Exposing yourself to phthalates.

Finally, on a regular basis, you might be lowering your T by exposing yourself to certain chemicals called “phthalates.” The FDA says, “Phthalates are a group of chemicals used in hundreds of products, such as toys, vinyl flooring and wall covering, detergents, lubricating oils, food packaging, pharmaceuticals, blood bags and tubing, and personal care products, such as nail polish, hair sprays, aftershave lotions, soaps, shampoos, perfumes and other fragrance preparations.”

WebMD reports, “Exposure to certain chemicals commonly found in plastics and other products is associated with lower levels of testosterone in men, women and children, a new study says.” The researchers think that phthalates could explain at least in part why testosterone in men, women and children has been dropping for decades.

So, eat a healthy diet, try to keep your weight under control, do not drink excessively, get plenty of sleep, and avoid phthalates when you can. All of these should help you to maintain your testosterone levels. You also can try taking a supplement for male health like Tongkat Ali, Maca Root, Nettle Root, or Ginseng Panax.