Testosterone not only fuels your libido and muscle mass, but it also regulates your mood and bone strength. A doctor can prescribe medicines, gels or patches to boost testosterone, but there are also natural ways to help raise low testosterone. First, let’s look at the symptoms of low T.
Fatigue is one of the most common symptoms of low testosterone. You may feel as if you don’t have the energy you’re used to, or you may just be overtired more often than usual. There are other factors that may contribute to your tiredness, including ageing, depression or other illness, so if you’re getting at least seven-to-eight hours of sleep at night, yet you still feel tired all the time, it may be best to see your doctor.
Low libido or erectile dysfunction
Low libido and erectile dysfunction (ED) can also be signs of low T. If you’re worried that this is the case for you, it may be time to seek medical help, as boosting low testosterone could also provide a boost to your sex life.
Not able to think clearly
If you’re having trouble concentrating or focusing on specific tasks, you may have low T. To combat these symptoms, try yoga, meditation or any form of exercise.
Experiencing mood swings or bouts of depression? Low testosterone could be the cause. If this sounds familiar, you’ll be glad to know that a boost to your testosterone can bring you back to the light side again.
Loss of muscle mass
Testosterone helps to build muscle, so if yours is low, you may notice signs of loss of muscle mass or diminished strength. Regular exercise can help to reverse this symptom, but too much can also be harmful. It is best to speak to a health professional to find a workout routine that’s right for you.
Increased body fat
With the loss of muscle mass comes an increase in body fat. By sticking to a healthy diet and limiting unnecessary fat, with your weight loss may come an increase in testosterone which, in turn, will help to rebuild your muscle mass and eliminate excess body fat.
Classic signs of low testosterone are thinning facial, pubic, arm and leg hair, and even male pattern baldness. Increasing your testosterone may help to revive thinning hair, but there’s no guarantee. Here are 10 foods to eat to help maintain healthy hair.
Decreased bone mass
Osteoporosis and loss of bone mass are common symptoms of very low testosterone. To help maintain healthy bones, avoid smoking, limit your alcohol intake and get more exercise.
Issues with sleep
Low T can affect your sleeping patterns and you may experience bouts of insomnia or increased restlessness at night. Practicing good sleeping habits can help and is definitely worth trying before you start to worry about it being due to low testosterone.
If you think you may have low testosterone, the first course of action is to see your doctor for a full check-up and blood test. A healthy lifestyle is the best treatment for low T, so here are some natural alternatives that may give you a testosterone boost.
Onions and garlic
Both of these vegetables help trigger a hormone that produces testosterone and improves your sperm quality too.
Lean beef, chicken, fish, and eggs
You can also try tofu, nuts, and seeds, but whatever your diet preferences, more protein in your diet will help boost low T.
You read about it all the time and for good reason. Amongst its myriad health benefits, fatty fish such as salmon, tuna, sardines (with the bones) and mackerel are high with vitamin D, which is a natural testosterone booster.
Magnesium blocks a mineral that binds with testosterone, thus making it more usable by your body. Spinach, almonds, cashews and peanuts are all high in magnesium. You can also take a supplement.
Oysters are notorious for improving fertility and libido – and for good reason. These marvellous little molluscs have five times your recommended daily does of zinc, which is integral to the production of testosterone. You can also find zinc in beef and beans, or in some breakfast cereals. Zinc is also great for maintaining a healthy immune system.
This seedy wonder fruit can help raise testosterone and other sex hormones, as well as lower your blood pressure and improve your mood.
A healthy diet that includes healthy fats such as olive oil, avocado, nuts, lean meats and wholegrains, along with lots of fruits and vegetables, will help to keep your unhealthy fats in check and protect you from insulin resistance.
Choose glass over plastic
Bisphenol-A (BPA), a chemical found in many plastics, cans, and other food packaging, obstructs your hormone production process. So chose glass over plastic as much as possible, especially when storing leftovers.
As always, if you feel you may show signs of low testosterone, it’s best to seek the help of a health professional. In the meantime, by following some of the aforementioned steps, you may be able to help yourself.
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