Top Natural Ways to Boost Testosterone

As men grow older, various physical changes can impact their sexual experiences. While aging can influence sexual health, there are effective strategies to maintain sexual function and wellness over time.

Dr. Ryan Flannigan, head of the University of British Columbia’s Male Infertility and Sexual Medicine Research Program, notes, “Most men feel uncomfortable discussing sex and especially sexual dysfunction, but I remind them it’s more common than they think.” He encourages men to speak openly with their doctors, emphasizing the multitude of treatment options available.

Testosterone serves as the primary male sex hormone, produced in the testes through signals sent from the brain to the pituitary gland. It plays a crucial role in regulating libido, sperm creation, muscle development, and bone density.

As men age, there is a natural decline in testosterone levels, a transition referred to as andropause. Unlike female menopause, this reduction occurs gradually. Although optimal testosterone levels aren’t universally defined, signs of low levels can manifest as decreased sexual desire and infertility, as well as erectile dysfunction (ED), which may involve difficulty achieving or maintaining an erection.

Research published in Therapeutic Advances in Urology indicates that testosterone levels typically decrease by 0.4 to 2 percent each year after reaching 30.

Dr. Flannigan mentions that rapid ejaculation can occur at this stage, which may be troubling for some. However, various approaches can help manage this issue. Techniques such as the “stop-start” method or applying pressure at the tip of the penis can be effective. Condoms might also provide help, and discussing specific creams with a healthcare provider is advisable.

As men age, the prevalence of erectile dysfunction rises considerably, according to Dr. Flannigan, though precise statistics remain unclear.

“The actual occurrence of ED is estimated to be three to eight times greater than what patients report to healthcare professionals,” he explains, noting that many men do not seek assistance. Additionally, ED can coincide with other health issues such as diabetes, obesity, and hypertension.

Men may face erectile dysfunction manifesting as delayed ejaculation. This issue becomes more common with age, increasing from 3 percent among 50-year-olds to 35 percent among those 75 and older.

Dr. Flannigan points out, “Among all sexual dysfunctions, challenges with reaching orgasm can be particularly distressing for men.”

Peyronie’s disease can affect anywhere from 1 to 23 percent of men aged 40 to 70, leading to the formation of plaque or scar tissue in the penis, causing curving or deformities which can be distressing.

Dr. Flannigan describes its impact: “Curvature can vary dramatically, and there may be indentations or deformities that pose challenges, particularly regarding erectile function and compatible sexual positions.” If you suspect you have Peyronie’s disease, consulting with a healthcare provider is essential as there are numerous treatment options available.

Approximately 35 percent of men in their 70s report lower testosterone levels compared to younger individuals, as noted in the Therapeutic Advances in Urology study.

It’s important to note that erectile dysfunction can also correlate with cardiovascular issues, which become increasingly prevalent with age. To reduce these risks, adopting a healthy lifestyle through weight management, regular physical activity, and a nutritious diet is highly beneficial. Dr. Flannigan states, “A healthy heart is essential for a healthy sex life.”

Bio-identical hormones are naturally derived and chemically identical to those the body produces. Both bio-identical and synthetic hormone replacement therapies come with various advantages and disadvantages; it’s advisable to consult your healthcare provider to determine which is most suitable for your situation.

Supplements

While further studies are required, herbal supplements such as maca, tribulus, and ginseng have been noted for their potential to enhance sexual performance. Additionally, L-arginine might support better erections, and niacin may aid men with high cholesterol in overcoming ED.

The Role of Mindfulness

Mindfulness, a type of meditation centered on present-moment awareness without judgment, has shown promise in alleviating sexual difficulties in women and may also benefit men.

According to research led by Lori Brotto at the UBC Sexual Health Lab, mindfulness techniques can be advantageous for those experiencing rapid ejaculation, delay in ejaculation, and pain related to sex. “Reshaping arousal through mindful awareness rather than focusing on performance-driven excitement has yielded positive outcomes,” Brotto highlighted in a 2015 article published in the Journal of Sexual Medicine.

• Maintain a healthy weight.
• Engage in regular physical exercise.
• Follow a balanced diet rich in fruits, vegetables, lean proteins, and healthy fats.
• Ensure quality sleep.
• Manage stress effectively.

“Improving mental health is key to enhancing sexual health,” emphasizes Dr. Flannigan. “Stress-related hormones counteract the processes essential for erectile function, making mental well-being vital for a satisfying sexual experience.”