If you’re feeling low on energy, or if your sex drive isn’t what it used to be, you may be experiencing a drop in testosterone. This is a normal part of ageing in men. And even in young men, stress and other factors can affect your hormones.
There are a number of ways you can boost your testosterone naturally, so there’s no need to panic. There are natural supplements that have been used in traditional medicine. But the best course of action is to try to have a healthy and balanced lifestyle – basically, the things you should be doing anyway.
One serious side effect of a drop in testosterone is that it can affect your bone density which can lead to osteoporosis. But like most things in life, exercise can be a simple answer. Resistance training is generally considered the best option. That’s right – regularly lifting weights can also lift your testosterone levels.
No matter which exercise you do, the key is to do it regularly. Including 20 – 30 minutes of exercise into your day has many, many health benefits, as well as giving you a testosterone boost.
At the other extreme, over-exercising can also lower testosterone in men. This can happen to people who do high endurance activities (like ultra-marathons), but can happen also to people who do anaerobic and power sports like rugby or American football.
We already know that maintaining a balanced diet is crucial. It’s good for your overall physical and mental well-being. It’s not always easy, with pressures from work, family and social engagements getting in the way. But looking at your diet is one of the best ways you can check in with your health.
Keep it simple. Over-dieting can be just as bad as overeating. Maintain a good balance of fat, carbs, and protein. In practice, that means eating lots of whole grains, vegetables, lean meat and cutting out fried foods, processed foods and reducing alcohol.
There’s some evidence that Vitamin D can help boost testosterone. If you can’t get enough Vitamin D from food (fatty fish like salmon) then consider taking supplements, or try to get outside more.
Look after your mental well-being
Low testosterone can affect your energy and anxiety. But it’s a vicious circle – stress can also lead to a drop in testosterone. So you need to look after your mental well-being. Take up yoga, learn to meditate, or even just go for a walk.
Getting plenty of sleep is also crucial. Improving your sleep hygiene has loads of excellent benefits, both mentally and physically, and can also help to perk up your testosterone.
There are also natural supplements that are supposed to boost testosterone. As mentioned, Vitamin D can be important. People also swear by fenugreek, ginger, and zinc, but there is little scientific evidence linking these to an increase in testosterone.
Many cultures have natural remedies that are supposed to improve libido and virility in men. For example, Tongkat Ali (also known as Eurycoma longifolia or Malaysian ginseng) is a plant which is prepared as a tea and is supposed to boost sexual energy. Although it is generally thought of as a safe ingredient, there is no evidence showing that it either boosts sex drive or testosterone.
Horny goat weed is another popular herb and has been used in traditional Chinese medicine. It is often called ‘natural Viagra’ as it is supposed to help men with erectile problems. Once again, though, there is little scientific evidence that it actually boosts testosterone. In low doses, horny goat weed is considered safe. However, when taken at high doses, it can cause harm to the liver and kidneys.
Healthy life, healthy you
When it comes to low testosterone, the usual rules apply – eat well, exercise regularly, and look after yourself. Many of the natural supplements on the market don’t have any evidence to support their claims that they boost testosterone. However, in general, they’re also not dangerous. Some people find that they help and that’s what is important.
But if you’re looking for the best natural testosterone boost, go for a walk, make yourself a delicious home-cooked meal, and then relax. You deserve it and your body does too.