How to increase testosterone levels naturally
The most significant male sex hormone is testosterone, which has a key role in controlling fertility, muscle mass, fat distribution, and the formation of red blood cells. While it is natural for testosterone levels to fall as people age, there are steps individuals can take to slow down and possibly reverse the process.
Testosterone is necessary for a person’s general health and happiness. Due to the direct impact testosterone has on the body’s sexual functions, when decreased; it can result in lower sex drive, erectile dysfunction among many other things.
Unlike women, who experience a swift change in hormone levels during perimenopause and menopause, men’s testosterone levels diminish gradually over time. The older a man gets, the more probable he is to experience a lack of testosterone. This can also mean that symptoms come about gradually over time, as opposed to suddenly; making it somewhat harder to identify.
So, what are the symptoms of low testosterone?
While we have touched upon some of the signs associated with low testosterone, here is a list of what can be expected from someone struggling with this deficiency.
- Low sex drive
- Erectile dysfunction
- Hair loss
- Fatigue and low energy
- Decrease in muscle and bone mass
- Weight gain
- Mood changes, including depression, anxiety and irritability
- Concentration and memory issues
How to increase testosterone naturally
Although the symptoms listed may sound daunting, it is always good to get a full assessment from a medical professional who will be able to identify the cause. If low testosterone is the culprit, here are some natural ways to boost levels!
1. Physical activity
Following exercise, particularly heavy weight training, testosterone levels rise – however individuals will typically only see a short increase, lasting 15 minutes to an hour. For such a short spike in testosterone, you may be thinking how this would be beneficial. It has been observed that obesity is a primary cause of low T in men, so while exercise may only increase levels momentarily, regular exercise can in fact aid weight loss and, as a result, increase testosterone levels.
2. Healthy and balanced diet
As simple as it sounds, a person can stimulate the body to create more testosterone by making dietary and lifestyle changes. See below for some of our top suggestions of foods to include in your diet that will be sure to boost those low-T levels!
Oysters have the highest zinc content per serving of any food, and zinc is essential for sperm health and reproductive function. Males with severe zinc deficiency may develop hypogonadism (a condition in which the body produces insufficient testosterone) and suffer from impotence. Other foods high in Zinc include shellfish, poultry, nuts and beans (to name a few).
Eggs are high in protein, cholesterol, vitamin D, and omega-3 fatty acids; all of which boost testosterone production. In addition, eggs are a great source of protein that not only helps to enhance testosterone levels, but aids in muscle growth too! Milk, oats, lean meat and almonds are other great examples of foods high in protein.
Spinach has long been regarded as one of the greatest foods for increasing testosterone levels. Spinach is a natural supply of magnesium
, which has been linked to a higher amount of testosterone. Vitamin B6 and iron, both of which are good testosterone builders, can also be found in spinach – there is no wonder it is one of the most popular super foods on the market!
Lemons, as well as other citrus fruits, are excellent testosterone boosters! They help to reduce cortisol levels, allowing testosterone to be created more easily. To top it off, they also contain vitamin A, which is necessary for testosterone production and can help suppress oestrogen levels; making testosterone more effective. Looking for other great sources of vitamin A, well look no further – foods such as carrots, sweet potatoes and broccoli are packed full!
, an enzyme found in bananas, is known to help raise testosterone levels. Bananas are also great for keeping energy levels up and lowering antioxidants, making them the ideal on-the-go snack!
Boron is a naturally occurring mineral that can be found in both food and the environment. It is thought to aid in the increase of testosterone levels, as well as the development of strong bones and muscles; as well as the improvement of mental skills and motor coordination.
Sleep deprivation can have a negative impact on the levels of hormones and chemicals that the body requires to function properly, including testosterone. Maintaining testosterone levels may be as simple as prioritising sleep – sleeping for at least 7 to 8 hours per night is recommended. Anyone who has trouble sleeping well on a regular basis should consult a specialist or try implementing a consistent sleep-wake schedule.
4. Reduce stress
When you’re stressed, testosterone becomes less important to your body. Participating in more mindful activities and practises can aid in reducing stress, and regulating overall hormone levels. Examples of these include, yoga, meditation, breathing techniques, reading and more.
It’s clear that there are a plethora of natural remedies to aid in increasing testosterone levels such as diet, exercise and a good night’s rest. For some men however, the symptoms and signs may persist, and this could be down to other factors, such as andropause. If this is the case, professional help can be sought and treatment options are available; such as bioidentical hormone replacement therapy