Testosterone is the main sex hormone in males. This steroid hormone is produced in the testicles and is responsible for the manly features in males. Testosterone is also responsible for the physical changes that occur in boys during puberty, including muscle build-up, hair growth, and deepening of the voice.
However, testosterone levels in men decrease with age, and it is not a surprise to find men in their 40s or 50s struggling with the effects of low testosterone levels. Healthy levels of testosterone are vital to men in their advanced age for general health, normal muscle gain, and general sexual well-being.
The good news is that healthy levels of testosterone can be maintained by adopting healthy lifestyles. Here are natural methods that help to keep testosterone levels at old age:
Testosterone levels can be maintained or elevated by eating the right diet. It is therefore important to take note of what you eat as it might interfere with the testosterone levels. Here are some tips on the eating habits that you should adopt:
1. Eat The Right Carbs
Carbohydrates are not as bad as people think they are in terms of calorie content. Eating the right kind and amount of carbs is key to maintaining testosterone in older men.
Ensure that about 80% of your carb intake is from sources such as root vegetables, potatoes, and yams. The rest may be obtained from foods containing wheat or other refined sources.
2. Take The Right Amount Of Protein
Too much protein intake has been proven to impact testosterone levels negatively, especially in older men. As a general rule, no more than 30%of the total calorific intake should be obtained from protein intake. The rights amounts of protein also help older men maintain muscle build-up, which encourages them to exercise regularly.
3. Take The Right Fats
Fat is also another part of the diet that can be instrumental in maintaining or raising testosterone levels in older men. However, not all fats can do the job. Recommended fats for older men include monounsaturated fats and saturated fats, which are readily obtained from oily plants.
Eating food cooked using olive oil and including avocados in the diet is a sure way of elevating and maintaining testosterone levels in older men.
Engage In Intense Exercises
Exercising is also an essential step that is aimed at maintaining testosterone levels in older men. It is important for such men to include heavy resistance exercises to their workout routines.
In their workout programs, they should ensure that they stick to compound exercises targeting multiple muscle groups. Squats, deadlifts, pull-ups, push-ups, and bench presses are effective compound exercises that help maintain testosterone levels in aging men.
Get Enough Sleep
Quality rest time is as important as the food you take if you are trying to maintain your testosterone levels. Sleep time differs from one person to the other, but seven to ten hours of quality sleep is enough to affect your testosterone levels positively.
Research indicates that each additional hour of sleep causes a 15% increase in the level of testosterone in aging men.
Long term stress is harmful to testosterone levels as a poor diet or unhealthy lifestyles. Stress raises levels of the hormone cortisol, which in turn reduces the level of testosterone.
Men in their advanced ages should live a stress-free life to maintain testosterone levels. Stress can also induce unhealthy lifestyles such as increased food intake, which could negatively affect the levels of testosterone.
Testosterone is vital in adolescents as well as aging men. For the latter, it is essential for maintaining natural muscle buildup and general sexual well-being. Maintaining testosterone levels in old men calls for eating the right foods, exercising regularly, and leading a stress-free life.