NATURAL BOOSTERS

Want to increase testosterone levels naturally? Try these useful tweaks:

Get active

Physical exercise is known to stimulate the sex hormones. One study** revealed that intense bursts of competitive sport may trigger the instant release of testosterone.

Why not book a HIIT class or squash game at your local gym?

Sleep well

Research shows that testosterone production occurs during deep restorative sleep known as REM. Frequent lack of sleep or disturbed sleep can disrupt natural levels. Visit thesleepcharity.org.uk for tips on how to sleep better.

Shop eco

Reduce your exposure to parabens and phthalates. These endocrinedisrupting chemicals found in plastics and personal-care products are associated with reduced androgen (sex hormones) levels. We love Green People skincare, which offers organic products that are not only free from parabens and phthalates, but also from drying alcohol and petrochemicals. Prices start from £15, greenpeople.co.uk, or try the Skin Balance Sample Pack, £1.50.

Be romantic

Even if it doesn’t lead to sex, evidence suggests that sensual touch can increase female testosterone, so snuggle up.

Manage stress

Studies prove that spikes in the stress hormone cortisol can have a

negative impact on testosterone. Find ways to relax and de-stress. Yoga, meditation and hot baths can all help, while spending time in nature has been proven to reduce stress levels^.

Visit forestryengland.uk/blog/forest-bathing for more info.

Reduce your alcohol intake

Although small amounts of alcohol can cause short-term spikes in testosterone, cutting down on booze will help balance your hormones in the long-term. Struggling to quit? Visit drinkaware.co.uk for advice.

Eat smart

Certain foods help lift levels of testosterone. Add tuna, garlic, eggs, oysters, almonds, bananas, porridge oats and spinach to your diet.

Take supplements

Zinc, magnesium and vitamin D are all linked to testosterone production. Take a multivitamin to stay topped up.

We like Healthspan’s Multivitality 50 Plus (£11.95 for 18 tablets, healthspan.co.uk).

Get a full health check

Ageing and the menopause aren’t the only causes of low testosterone.

Problems with the ovaries or conditions affecting the adrenal or pituitary glands can also affect hormone levels.

If in doubt, speak to your GP about getting a full health check.