Mental health is linked to testosterone levels and cognitive fitness in men, here's how

When testosterone levels decline, particularly during middle age, it can contribute to feelings of depression, anxiety, and reduced cognitive function (Image: Canva)

In recent years, there has been a growing recognition of the intricate relationship between mental health, testosterone levels, and cognitive fitness in men. The correlation between decreasing testosterone levels in middle-aged men and the onset of midlife crisis and depression is becoming increasingly apparent. Moreover, mood disorders such as depression and anxiety often coincide with sexual dysfunction, creating a complex interplay of physiological and psychological factors.

Impact of testosterone levels on mental health

Testosterone, often associated with masculine traits, plays a significant role in regulating mood, cognition, and overall well-being in men, says Dr Tejas Gundewar, chief male-female fertility consultant, Ruby Hall Clinic, Pune.

Gundewar says that  when testosterone levels decline, particularly during middle age, it can contribute to feelings of depression, anxiety, and reduced cognitive function. Furthermore, sexual dysfunction stemming from low testosterone levels, can exacerbate psychological distress, leading to a negative cycle of declining mental health.

How to maintain healthy testosterone levels

To safeguard mental health and cognitive fitness, men can adopt various lifestyle practices aimed at optimising testosterone levels.

Regular exercise: Incorporating a balanced regimen of aerobic and resistance training exercises can help regulate hormone levels and promote overall physical and mental well-being.

Weight management: Maintaining an ideal waist-hip ratio is crucial, as excess belly fat can lead to increased conversion of testosterone to estrogen, further compromising hormonal balance.

Diabetes prevention and management: Controlling diabetes is essential, as diabetic individuals are more prone to lower testosterone levels. Adopting a healthy diet and lifestyle can mitigate this risk.

Quality sleep: Prioritising adequate and uninterrupted sleep, particularly during the Rapid Eye Movement (REM) phase, is essential for supporting testosterone production and mental health.

Avoiding substance abuse: Limiting tobacco and alcohol consumption can help preserve testosterone levels and protect against mood disorders and cognitive decline.

Stress management: Developing effective coping mechanisms for managing daily stressors can prevent the negative impact of chronic stress on hormonal balance and mental well-being.

Nutrition: Opting for a diet rich in natural sources of protein and fibre while minimising refined and processed foods can support hormonal health and overall vitality.

Holistic approach to men's health:

In addition to maintaining healthy testosterone levels, men should prioritise holistic health practices to support mental well-being and cognitive fitness:

Regular health check-ups: Consistent screenings for conditions like cardiovascular disease, diabetes, and prostate health enable early detection and intervention, enhancing overall health outcomes.

Balanced lifestyle: Embracing a balanced diet, regular exercise routine, and mental health awareness contribute to overall vitality and resilience against mental health challenges.

Safety measures: Engaging in safe practices at work and during recreational activities minimizes the risk of injuries and long-term health complications.

Reproductive and bone health: Being mindful of reproductive health and bone density maintenance becomes increasingly important with age, necessitating proactive measures and consultations with healthcare professionals.