Men over 50 can help preserve their energy and vitality with adequate rest, exercise, and a healthy diet. However, over the last decade, many middle-aged and senior men have turned to testosterone use to maintain their manliness.
Testosterone promotes the production of red blood cells, supports thinking ability, keeps bones strong, and boosts mood. It’s also in charge of male characteristics such as a strong build, deep voice, and facial hair.
Declining testosterone levels are a normal part of aging, with numbers dropping as early as 30 years old and slowly decreasing for the rest of your life. These evidence-based ways will aid in increasing testosterone.
1. Vitamin D
Get regular sunlight exposure or take one of the world’s most popular vitamins, vitamin D. Daily vitamin D supplementation of 3,300 IUs boosts testosterone levels around 25%, according to a 2011 study. In spite of its importance, roughly half of Americans have vitamin D deficiency; even more of the US population has sub-par levels. The elderly can have their risk of falling diminished and testosterone levels optimized when taking calcium and vitamin D together.
2. Maintain a Healthy Weight
Being overweight increases your likelihood of having low testosterone (low-T). Exercise is one of the best prevention tools used to combat many lifestyle-related diseases; it can also increase your testosterone. A large study determined that regular exercise caused people to have higher testosterone levels than those who didn’t and testosterone production is increased by weight lifting.
Although several types of exercise are beneficial, high-intensity interval training (HIIT) is very advantageous. A training program combined with creatine and caffeine supplements is the most effective.
3. Testosterone Replacement Therapy (TRT)
Sometimes problems in the testicles, pituitary gland, or hypothalamus are caused by hypogonadism, which is a testosterone deficiency.
Symptoms of male hypogonadism include:
- Erectile dysfunction
- Decreased sex drive
- Decreased muscle mass
- Moobs (male breasts)
Through multiple blood tests and physical exams, doctors can diagnose your hypogonadism. TRT treatments are available as oral therapy, injections, gels, skin patches, or pellets.
Risks of Testosterone Therapy:
- Cause acne/skin reactions
- Enlarge breasts
- Testicle shrinkage
- Lower sperm count
- Contribute to sleep apnea
- Increased risk of heart disease
Having low testosterone carries the risk of having a heart attack, stroke, or fracturing a hip. After proper assessments, your physician can best discuss the risks, options, and benefits of testosterone therapy. If you suffer from low-T or male hypogonadism. Within 4 to 6 weeks, most men report an improvement in symptoms, with gains in muscle mass appearing 3 to 6 months after TRT.
4. Include Carbs, Fat, and Protein in Your Diet
The foods you eat have a major impact on your hormones, including testosterone. Your testosterone levels may be disturbed by continuous dieting or overeating.
Carbohydrates have been shown to enhance testosterone levels throughout resistance training.
Consuming more nuts, beans, or other healthy-fats aid in the production of testosterone, thanks to their abundance of D-aspartic acid.
Basing your diet primarily on whole foods is ideal. Maintaining a healthy balance of carbs, fat, and protein can improve your long-term health and testosterone levels.
5. Get Enough High-Quality Sleep
Along with diet and exercise, a lack of quality sleep can have significant effects on your overall health and testosterone levels. You can have a 15% drop in testosterone if you only sleep 5 hours a night and become borderline deficient by only getting 4 hours a night of shut-eye.
While some people can still maintain themselves with less sleep, research indicates testosterone levels creep up 15% higher per extra hour of sleep, with 7 to 19 hours per night being ideal for your health and avoiding low-T.
With strong research identifying a link between low-T and increased risk of diseases, obesity, and premature death, necessary lifestyle modifications should be taken by everyone to raise testosterone levels.
It is important to visit your doctor for an accurate diagnosis of low testosterone. A physician will determine if you have low-T through reviewing your symptoms, a physical exam, and after multiple blood tests.