Testosterone levels gradually decrease as men age and according to the NHS:
decline steadily by an average of 2% a year from around the age of 35. Whether men experience a menopause or 'andropause' is open to discussion, but symptoms can range from hot flushes, weight gain and depression, to erectile dysfunction and decreased libido.
Hormone replacement therapy can be an effective treatment for low testosterone. However, there are many things to try first regards lifestyle and food, plus maintaining a healthy weight is key. Being overweight is likely to result in higher oestrogen levels and lower levels of testosterone.
Foods to include:
Oysters - There are two good reasons the oyster is thought of as one of the most potent aphrodisiacs ever: zinc and vitamin D. Oysters are the best dietary source of zinc, which has been shown to increase levels of testosterone in the body, especially in men who are deficient in the hormone. Oysters are also an excellent source of testosterone-promoting omega-3 fatty acids, as well as vitamin D, which helps boosts available testosterone in the body.
Macadamia Nuts - These tasty nuts are jam-packed with healthy monounsaturated fatty acids, which help promote testosterone production in the body, and low in polyunsaturates, which may actually reduce testosterone levels. Macadamia nuts are fairly unique in this respect, containing fewer testosterone-lowering polyunsaturated fats than other nuts.
Extra-virgin olive oil – This is the most effective dietary fat when it comes to increasing testosterone levels in the body. Extra-virgin olive oil is an outstanding source of healthy monounsaturated fats, which up the levels of the essential male hormone and unlike dense saturated fats, has fewer negative impacts on general health and wellbeing, not to mention the waistline.
Omega 3 foods - A diet boasting plenty of omega-3 foods can increase testosterone levels. Mackerel is particularly rich in omega-3 fatty acids, along with other oily fish such as salmon, sardines and anchovies. A small portion of mackerel provides almost 100% of the recommended daily intake (RDI) of testosterone-enhancing vitamin D and is a good source of zinc, too.
Almonds - A nutritional powerhouse for men's health, the almond is loaded with healthy fats, vitamins and minerals that help support testosterone production in the body and maintain healthy levels of the male hormone. Almonds also contain an amino acid called arginine, which increases nitrates in the blood and may help reverse erectile dysfunction. A small handful several times of week should do the trick.
Broccoli - Research suggests that a compound called indole-3-carbinol, which is found in cruciferous veggies may reduce levels of 'bad' oestrogen in men and promote healthier levels of testosterone in the body. Broccoli, as well as cabbage, kale and other vegatables like bok choy and cauliflower are the best dietary sources of indole-3-carbinol. Increasing your intake of these veggies should up your testosterone levels as well.
Honey - This is a source of the mineral boron and contains chrysin, a flavonoid that blocks the conversion of male hormones into oestrogens. Both substances increase the quantity of available testosterone in the body. And like almonds, honey may help alleviate erectile dysfunction. The sweet treat is rich in nitrates, which help increase blood flow to the penis, and make for stronger, more long-lasting erections.
Eggs - Totally brimming with a whole host of nutrients that help increase testosterone levels. They provide a generous amount of high-quality protein which is key for maintaining adequate levels of the male hormone, and other testosterone-promoting nutrients such as vitamin D and calcium. Eggs are also rich in HDL (good) cholesterol, dietary cholesterol is essential for optimum testosterone.
Mushrooms -Studies have shown that the phytochemicals in button mushrooms can block an enzyme called aromatase from producing oestrogen. A regular intake of mushrooms has been linked with healthier testosterone levels in men in many varieties such as shitake, chanterelle and portobello.
Adding these foods to your diet on a regular basis could really make a difference to how you feel!