There are many reasons why middle-aged men experience a decrease in their testosterone levels. If you’re a 50-year-old man dealing with heavy stress and eating a lot of junk food, then you’re like most Americans and your testosterone levels are fighting a major battle. Truth be told, losing testosterone levels with your age is normal, but it’s not necessary and you can do something about it.
There are a great many reasons why men experience a drop in their testosterone levels as they begin to age. Some are related to chronic medical conditions or other issues like depression and stress. But this doesn’t mean you have to stick with your deficient testosterone once you reach your 50s. In fact, there are men who have increased their testosterone levels by 36% after turning 50. And we’re not talking about Lance Armstrong, Mickey Rourke or Sylvester Stallone. Believe it or not, lots of guys do it without steroids.
Here are five suggestions for how you can take advantage of natural ways to raise your testosterone levels:
Get A Good Night’s Sleep
A man’s body produces Human Growth Hormone (HGH) and testosterone (T) during sleep. For a man in his 50s, the recommendation is to get 7-8 hours of sleep a night. Which, for a lot of us, is easier said than done. But a sound and restful pattern has been associated with an increase in testosterone levels. So give up those late night talk shows. These days, you can catch all the highlights the next day on YouTube.
The leaner you get, the more testosterone your body produces. It gets a little tough to maintain optimal weight once you begin to age so that’s where a healthy and steady fitness regimen comes in. You can skip the long cardio exercises if you like and go for lifting weights instead. Just stop eating like a teenager and start exercising like a man.
Not the bad fats, but the good ones, like omega-3 fatty acids, polyunsaturated and monounsaturated fats. For healthy T levels, the intake of these fats is a must for men in their 50s. You should try coconut oil, avocados, and nuts for a rich intake of healthy fats. We know it can get confusing trying to remember which are the good fats and which are the bad. It’s like trying to sort through the good Robert De Niro movies and the ones that should never have been made.
Say No to Alcohol
No matter how much you’d like a beer or whiskey, the harsh reality is that certain alcohols eliminate testosterone from your bloodstream and reduce the rate at which your body produces testosterone. Limiting their consumption increases testosterone in many ways. For one, it improves sleep, giving your body an opportunity to replenish T levels. Moreover, drinking less alcohol supports a stronger liver, the organ responsible for regulating the available testosterone in our body. But, just to make things more confusing, red wine actually increases our testosterone levels. Trying to keep all this information straight could be enough to drive a person to drink.
Did you know that testicles are the primary producers of testosterone and human growth hormone? That being said, these glands prefer cooler temperatures. Which is ironic considering that we keep them tucked away in the warmest place on our bodies. That’s why cool showers after workouts and sleeping in a bedroom with a temperature between 60 and 67 degrees is ideal for giving your testosterone levels a boost. This also helps keep men fertile. Which may or may not be a good thing, depending on your situation.
For a man, testosterone is the king of all hormones. It’s the source of pretty much everything in a man’s body – energy, higher sex drive, strong physique, enhanced cognitive function, slower aging and confidence. It’s like your body’s personal fountain of youth. Despite the fact testosterone levels tend to reduce every year after the age of 21, there are effective ways to counteract lower T levels. All it takes is a little knowledge, some healthy discipline and a pair of cool balls.