No magic pills, supplements, or cures here. What science says and what you can do with floundering testosterone levels.
Are you over fifty? It is likely that you suffer from low testosterone levels. Older men tend to suffer from low testosterone levels due to age-related decline and the likelihood of having health conditions. It is something that is a part of life, but you can do something about it.
Let’s bring you back to grade-school science. Testosterone is the hormone that maintains male characteristics in your body such as motivation, adequate bone and muscle mass, sexual function, and hair growth. If you have any of these qualities, that means your body is probably still producing good quantities of testosterone, even if you’re in your 50s. What we will discuss here are strategies to do to promote your body to produce more testosterone naturally, or react to levels already in your body.
Having low levels of the hormone could be responsible for symptoms such as baldness, low muscle mass, and reduced interest in sex. If you suspect so, having an appointment with your doctor is the only sure way to determine your testosterone levels.
You can consider treatments such as testosterone patches or pills. However, note that testosterone therapy may cause serious problems such as sleep apnea, acne, enlarged breasts, shrinkage of testicles, and elevated red blood cell counts. Since men in their 50s tend to have pre-existing health conditions (like obesity, heart disease, and diabetes), you should only have testosterone therapy with a doctor’s supervision.
Is there a workaround for this? Well, certainly you can do something. We will discuss here the five things that can help boost your testosterone levels.
You Got to Lose weight
Testosterone and fat levels are not exactly the best of friends. If you suspect to have low testosterone levels, one of the first things to do is achieve a healthy body weight. Easier said than done, but obesity is what drives down testosterone and produces conditions (like inactivity) that intensify the problem. In turn, low testosterone levels promote buildup of body fat that leads to a self-destructing loop. What we understand is that becoming fat kills your manliness.
There is no other shortcut. Losing weight is essential for you to solve the problem and the plethora of health conditions that come with it. That means you have to make an exercise and a rigid diet plan, and then stick to it. Reduce your calorie intake and cut sugar, red meat, fats, and carbs in exchange for fresh fruits and leafy veggies.
Having a ‘dad bod’ or being overweight is something that is accepted and considered normal in modern society. However, if it causes a problem, then you should do something about it. On the other hand, think of the things you will have when you lose weight. You would look more attractive, feel healthier, and do more things. You will probably live even longer!
Want to know more? How 50’s men can reduce their weight and regain back their lives (link to article).
Exercise Regularly and Perform Physical Activity.
Looks like you will need to have several rounds of pushups and lift weights on this one. Sticking to a daily exercise regimen is needed to raise your testosterone levels. Experts observed that regular workouts help elevate hormone levels, and lifting heavy weights seems to provide the best results.
It is safe to say that exercise has a more direct effect on increasing testosterone. A regular, 3-to-4 times a week workout is all you need, which is easier for your joints. There is no need to shred it like an Olympic athlete – keep in mind that you are unable to have a workout if you get injured.
If the thought of endless reps and repetitious bicep curls makes you lose sleep, then you may need additional motivation. They said that old people can’t exercise. Prove them wrong! Think about an old flame or a high school coach who turned you down, and use them as a motivation to stick to a regular exercise schedule. Just don’t push yourself too hard!
Read here to discover a new method to help people in their 50s build muscle in a shorter period of time.
Have Enough Sleep and Manage Stress.
Try to make your worries go away and have adequate rest. Stress has a powerful effect on your body, enough to disturb usual activity patterns and sleep. Notice how stress kills your libido – the same thing it does to parts of your body. Cortisol, the stress hormone, counteracts testosterone and wreaks havoc on your blood pressure, body weight, and inflammation.
Learn to manage stress. Take dedicated breaks, walk outside, and go to a relaxing cafe or a park, or engage in a hobby. Learn and play games, or have coffee with your friends.
And speaking of the importance of sleep, do you know that the production of testosterone is highest during REM sleep? Stick to a more regular sleep schedule and wake up at a set time daily. If you have sleep problems (like sleep apnea, insomnia, daytime sleepiness), you may need to see your doctor.
Supplements: What Works to Support Testosterone Levels?
You probably heard about testosterone-boosting supplements and pills being peddled left and right, but do any of them actually work? We can’t know for sure. However, there are certain substances that may help support testosterone levels.
We did the research for you. According to studies, supplements of zinc, vitamin D, and magnesium have the highest impact on testosterone levels. Deficiency of these substances in the body is related to low levels of the hormone. If you are going to spend your money anyway, supplements with these substances are probably worth it.
Boost Your Testosterone by Avoiding These Things
You worked so hard to increase testosterone in your body. However, note the substances that can lower hormone levels and counter its effects, like imbibing too much alcohol and the use of opiates (oxycodone, oxymorphone, hydrocodone, codeine, morphine, tramadol). Opiates, in particular, have a direct effect on the hypothalamus, pituitary gland, and the testes causing reduced production of testosterone.
As a Silver Athlete, you want to be on top of your game and that means maintaining adequate testosterone levels for good sex life, vitality, and muscle mass. So live a healthy lifestyle and exercise so you can maintain your testosterone levels.