Beginning around age 30, a man’s testosterone levels begin to decline, and continue to do so as time goes by, unless lifestyle issues are addressed.
Common symptoms of declining testosterone levels include decreased sex drive, erectile dysfunction and /or problems urinating, depression, difficulties with concentration and memory and weight gain and/or breast enlargement.
Hormone replacement therapy is available but it’s a tricky business due to the complexities of how different hormones work together, the particular method of administration, timing, dose and many pother variables.
Limiting sugar and boosting healthy fats, engaging in higher-intensity exercises and strength training, optimizing vitamin D, and reducing stress are all helpful strategies shown to boost testosterone levels naturally.
Some medications, such as the cholesterol-lowering drugs called statins, are associated with a number of symptoms attributed to testosterone deficiency, including cognitive loss and sexual dysfunction. Statins also nullify many of the benefits of exercise. Opioid pain killers like codeine also lower testosterone.
Healthy food-based options include pomegranate, zinc-rich foods like oysters, sardines, anchovies and raw pumpkin seeds, cruciferous vegetables like broccoli and cauliflower, authentic extra-virgin olive oil, coconut and coconut oil as well as garlic have been shown to boost testosterone levels. Herbs shown to be useful include saw palmetto, astaxantin, ashwagandha and fenugreek,
- Do all men suffer from lower testosterone levels as they age?
- What other health issues are associated with low testosterone levels?
- Can you have too much testosterone?