The first step is to look at your lifestyle. A balanced diet and regular exercise (especially weight training) are the best ways to fight the effects from both a physical and mental perspective.
Studies have shown6 that building testosterone levels is linked to building a leaner body and fighting age-related muscle deterioration. Of course, there’s a little chicken and egg about the situation: exercise is a great way to boost testosterone, but will cause you to lose any extra pounds regardless, resulting in those physical and psychological boosts.
“I’ve seen patients feel a real shift once they start prioritising their health,” says Dr Knöbel. “I also encourage finding healthy ways to manage stress, whether it’s picking up a hobby, practicing mindfulness or simply talking with someone. It’s about taking small, manageable steps that help you feel like yourself again.”
We suggest incorporating foods into your diet like:
- spinach
- beets
- whole grains
- red meat
- oily fish
- foods rich in vitamin D, zinc, magnesium7 and betaine8
There are more products than ever to give you a helping hand. Just make sure you discuss their benefits with an expert.
“The key is that no man should suffer in silence if they’re experiencing symptoms which are impacting them physically or psychologically,” concludes Dr Lakhani. “It’s important that we continue to break taboos around the subject of testosterone in order to help men seek appropriate treatment.”