Low Testosterone? 8 Habits That Can Boost It Naturally

A study published in Frontiers in Endocrinology utilizing NHANES data evaluated the association between Life's Essential 8 (LE8) scores and male biochemical androgen deficiency (MBAD) as well as total testosterone (TT) levels. The analysis included 3094 males aged 20 years or older, with 805 diagnosed with MBAD. Higher LE8 scores were independently associated with a lower likelihood of MBAD and higher TT levels. The study also revealed a nonlinear relationship between LE8 scores and both MBAD and TT levels, emphasizing the complex interactions among health behaviors. Adhering to LE8 principles can thus protect against hormonal imbalances and support endocrine health.

Key Points

1. Data and Sample:

• The study utilized data from the National Health and Nutrition Examination Survey (NHANES) for males aged 20 and above,

• The total sample size was 3094, with 805 participants diagnosed with male biochemical androgen deficiency (MBAD), defined by total testosterone levels below 300 ng/dL.

2. LE8 Scores and MBAD Risk:

• The study found a significant association between higher LE8 scores and a reduced risk of MBAD.

• Men with higher LE8 scores had an odds ratio (OR) of 0.96 for MBAD (P < 0.001), indicating a protective effect. In simpler terms, for every unit increase in the LE8 score, the likelihood of MBAD decreased.

3. LE8 Scores and Testosterone Levels:

• The analysis revealed a positive association between LE8 scores and total testosterone (TT) levels.

• With each unit increase in LE8 score, TT levels increased by an average of 2.7 ng/dL (P < 0.01). This suggests that better adherence to LE8 principles correlates with higher testosterone levels.

4 Non-Linear Relationships:

• Interestingly, the study identified a non-linear relationship between LE8 scores and both MBAD risk and testosterone levels.

• This means the benefits of adhering to LE8 may not be a simple linear increase. The positive effects might be stronger at certain LE8 score ranges compared to others

5. Implications for Men's Health:

• The study highlights the importance of a holistic approach to men's health. By following the comprehensive principles of LE8, men can potentially safeguard against hormonal imbalances and promote overall endocrine health.

• This emphasizes that focusing on individual aspects of health, like just diet or exercise, might not be as effective as integrating all eight components.

Understanding Life's Essential 8 and Its Impact on Male Health: Insights from NHANES Data

Health and wellness are complex concepts that integrate numerous factors, ranging from lifestyle choices to biological markers. The American Heart Association's (AHA) Life's Essential 8 (LE8) offers a comprehensive framework for evaluating cardiovascular health and overall well-being. LE8 includes eight critical components: diet, physical activity, nicotine exposure, sleep health, body weight, blood lipids, blood glucose, and blood pressure. These components collectively provide a holistic view of health, emphasizing preventive measures and lifestyle modifications.

A recent study leveraging data from the National Health and Nutrition Examination Survey (NHANES) aimed to explore the association between LE8 and male biochemical androgen deficiency (MBAD) as well as total testosterone (TT) levels. The findings shed light on how adherence to LE8 can potentially safeguard against hormonal imbalances and support endocrine health.

Components of Life's Essential 8

Before delving into the study, let's break down the components of LE8:

1. Diet: Emphasizes the consumption of a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting the intake of processed foods, sugars, and saturated fats.

2. Physical Activity: Encourages regular physical activity, aiming for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week.

3. Nicotine Exposure: Recommends complete avoidance of smoking and exposure to secondhand smoke.

4. Sleep Health: Stresses the importance of 7-9 hours of sleep per night for adults to support overall health and well-being.

5. Body Weight: Focuses on maintaining a healthy body weight, with a Body Mass Index (BMI) within the optimal range.

6. Blood Lipids: Involves managing cholesterol levels through diet, exercise, and, if necessary, medication.

7. Blood Glucose: Highlights the importance of maintaining normal blood glucose levels to prevent diabetes and related complications.

8. Blood Pressure: Aims for maintaining blood pressure within the normal range to reduce the risk of cardiovascular diseases.

Objectives and Methodology

The primary objective of the study was to evaluate the association between LE8 scores and male biochemical androgen deficiency (MBAD) as well as total testosterone (TT) levels. Data from NHANES for males aged 20 years or older from 2013-2016 were used. The LE8 score for each participant was calculated based on the AHA's definitions.

Total testosterone levels were measured using isotope dilution liquid chromatography, a precise method ensuring accurate results. MBAD was defined as serum TT levels of less than 300 ng/dL. Both univariate and multivariable analyses were conducted to understand the relationship between LE8 scores and hormonal health. To enhance the robustness of the findings, sensitivity analyses, including propensity score matching (PSM) and weighted regression after matching, were performed.

Key Findings

1. Sample Characteristics:

   • The study included 3094 male participants aged 20 years or older from the NHANES dataset (2013-2016).

   • Among these participants, 805 were diagnosed with male biochemical androgen deficiency (MBAD), defined as serum total testosterone (TT) levels of less than 300 ng/dL.

2. LE8 Scores and MBAD:

   • Higher LE8 scores were independently associated with a lower likelihood of having MBAD. Specifically, the odds ratio (OR) for MBAD was 0.96 (P < 0.001), indicating a protective effect of higher LE8 scores against MBAD.

3. LE8 Scores and Total Testosterone Levels:

   • There was a positive association between LE8 scores and TT levels. For every unit increase in the LE8 score, TT levels increased by an average of 2.7 ng/dL (P < 0.01), demonstrating that better adherence to LE8 components correlates with higher TT levels.

4. Sensitivity Analyses:

   • The robustness of these associations was confirmed through sensitivity analyses, including propensity score matching (PSM) and weighted regression after matching. These methods ensured that the observed relationships were not due to confounding factors or selection bias.

5. Nonlinear Relationships:

   • The relationship between LE8 scores and both MBAD and TT levels was found to be nonlinear. This suggests that the benefits of adhering to LE8 principles may vary at different levels of LE8 scores and are not simply linear increases or decreases.

Implications for Men's Health

1. Preventive Health: Adhering to the principles of LE8 can serve as a preventive measure against MBAD. This is crucial since hormonal imbalances can lead to various health issues, including decreased libido, fatigue, depression, and reduced muscle mass.

2. Holistic Approach: The association between LE8 and TT levels highlights the importance of a holistic approach to health. Focusing on a single aspect, such as diet or exercise alone, may not be as effective as integrating all eight components of LE8.

3. Public Health Policies: These findings can inform public health policies aimed at promoting healthy lifestyles among men. Educational campaigns and community programs that encourage adherence to LE8 principles could potentially reduce the prevalence of MBAD and other related health conditions.

4. Individual Health Choices: For individuals, understanding the benefits of LE8 can motivate lifestyle changes. Simple modifications, such as improving diet, increasing physical activity, and ensuring adequate sleep, can have significant positive impacts on hormonal health and overall well-being.

Practical Tips for Adopting Life's Essential 8

Implementing LE8 into daily life may seem daunting, but it can be achieved with gradual and consistent efforts. Here are some practical tips:

1. Diet: Start by incorporating more fruits and vegetables into your meals. Gradually reduce the intake of processed foods and sugary beverages. Experiment with healthy recipes and meal planning to maintain a balanced diet.

2. Physical Activity: Find an exercise routine that you enjoy, whether it's walking, jogging, cycling, or swimming. Aim to gradually increase your activity levels to meet the recommended guidelines.

3. Nicotine Exposure: If you smoke, seek support to quit. There are numerous resources available, including counseling, nicotine replacement therapies, and prescription medications.

4. Sleep Health: Establish a regular sleep schedule by going to bed and waking up at the same time every day. Create a relaxing bedtime routine and ensure your sleep environment is comfortable and free from distractions.

5. Body Weight: Monitor your weight regularly and aim for gradual, sustainable weight loss if necessary. Focus on long-term lifestyle changes rather than quick fixes.

6. Blood Lipids: Get your cholesterol levels checked regularly. Incorporate heart-healthy foods into your diet, such as nuts, seeds, fatty fish, and olive oil.

7. Blood Glucose: Maintain a healthy diet and exercise routine to keep your blood glucose levels in check. If you have diabetes or prediabetes, work closely with your healthcare provider to manage your condition.

8. Blood Pressure: Regularly monitor your blood pressure and take steps to keep it within the normal range. This can include dietary changes, exercise, and, if needed, medication.

Conclusion

The association between Life's Essential 8 and male biochemical androgen deficiency, as well as total testosterone levels, underscores the importance of a holistic approach to health. By adhering to the principles of LE8, men can potentially protect against hormonal imbalances and promote overall endocrine health. The findings from the NHANES data provide robust evidence that lifestyle modifications encompassing diet, physical activity, sleep, and other health behaviors are crucial for maintaining optimal health and well-being.

Incorporating LE8 into daily life requires commitment and effort, but the benefits are well worth it. By making informed and consistent health choices, men can improve their hormonal health, reduce the risk of various health conditions, and enhance their quality of life. Public health initiatives and individual efforts alike can contribute to a healthier future, grounded in the comprehensive and integrative framework of Life's Essential 8.

Journal Reference

Cai, M., & Chen, J. (2024, June 3). Association between life’s essential 8 and testosterone deficiency in men: NHANES 2011–2016. Frontiers in Endocrinology, 15. https://doi.org/10.3389/fendo.2024.1394383

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