Testosterone plays a central role in men’s health, influencing muscle mass, body composition, sperm production, and sex drive. Levels of this hormone tend to decline gradually as men age, often starting in middle adulthood, prompting many to wonder whether they can support healthy testosterone naturally instead of relying right away on medical treatment.
According to Dr. Guillermo Romero, a urologist specializing in sexual health, several everyday habits can make a difference. He recommends regular exercise, particularly strength and high-intensity training, which supports metabolic and hormonal health along with blood flow and sexual function. Maintaining a healthy body weight is also key, since excess body fat is linked to lower testosterone levels.
Romero also points to the importance of a balanced diet rich in protein, healthy fats, fruits, vegetables, fish, avocado, and nuts, as well as getting quality sleep, since poor rest can disrupt hormonal balance. Managing chronic stress through physical activity and relaxation techniques matters too, along with keeping adequate vitamin D and zinc levels — though supplements should only be used when a deficiency or medical need is confirmed. He cautions against trusting “miracle” supplements marketed to boost testosterone or libido, since most lack solid scientific backing.
Persistent fatigue, low libido, muscle loss, or erectile issues don’t always mean testosterone is low, so Romero advises seeing a doctor if symptoms continue, rather than chasing higher hormone levels on your own. Curious for more details? Check out the original article.
Source: La testosterona puede bajar con los años: 7 hábitos que recomienda un urólogo para cuidarla (eltiempo.com). English version produced with AI assistance.
Image: Robert Cutts, BY-SA 2.0 (via Openverse).