Guys, remember what it used to feel like when you were young? The muscles, the lean stomach, and the raging virility that made you feel unstoppable (in and out of the bedroom)?
Scientists now attribute physical male decline to the dominant male hormone testosterone.
By now, you are probably aware of what testosterone is. It’s all the rage, nowadays. Medical experts even refer to it as the fountain of youth.
Well, that’s because it is.
Thankfully, modern researchers now clearly understand that while testosterone decline is a natural part of aging, there are ways to natural increase and even restore this king hormone back to healthy levels.
In this article, we will discuss several ways men over 60 can increase their testosterone levels.
- Get leaner. Believe it or not, increased body fat can increase the conversion of testosterone to estrogen, which can lead to lower testosterone levels. Therefore, men over 60 should strive to maintain a healthy weight through a a healthy diet. Focus on eating a diet rich in whole grains, fruits, vegetables, and lean protein sources.
- Walking or staying active. As we get older, we tend to just around in front of the television or spend hours reading the newspaper. This leads to muscle wastage or atrophy. Less muscles means lower testosterone.
- Get enough sleep. Getting enough sleep is important for overall health and well-being, and it is also crucial for increasing testosterone levels. To get deeper sleep, turn off all electronics. And be sure to get sun exposure. Exposure to sunlight during the day helps to regulate the body’s circadian rhythm, which is the natural sleep-wake cycle that controls when we feel awake and when we feel sleepy.
- Manage stress. Chronic stress can lead to increased cortisol levels, which counterbalances and lowers testosterone levels.
- Eat healthy fats. Don’t pay attention to outdated health advice like staying away from fats. As it turns out, certain fats are not only heart healthy, but also natural testosterone boosters. Healthy fats, such as those found in avocados, nuts, and olive oil, can help increase testosterone levels.
- Eat more lean protein. Going vegetarian or vegan may be the popular trend nowadays, but don’t fall for the hype. Our muscled caveman ancestors ate meat on the regular. So should you. Problem is that many of us eat the wrong type of meat: processed junk like hot dogs. Instead, opt for lean protein like beef, chicken or fish. Protein supplies our endocrine system with the necessary amino acids to build up our testosterone.
- Limit alcohol and smoking. Sad to say gentlemen, but our favorite vices aren’t helping us build up our testosterone. Alcohol turns hormones in estrogen. And smoking reduces blood supply. Neither are favorable for testosterone production.
- Eat cholesterol rich food. Let’s make a clear distinction. There’s good cholesterol and bad cholesterol. Good cholesterol is what your body needs to make testosterone. This includes foods like, whole eggs, shellfish and dairy.
- Practice intermittent fasting. There is nothing wrong with eating 3 square meals a day. But studies show that skipping a meal or avoiding food for 16 hours (sleep included) increases your body’s testosterone.
- Have more sex! Yes, engaging in sexual activity maintains health hormonal balance.
- Consider supplements. Supplements, whether vitamins or herbal extracts have been proven to help increase testosterone. These include: Vitamin D: Vitamin D deficiency has been linked to low testosterone levels, so men over 50 should aim to get enough vitamin D through sunlight exposure or supplements. Zinc: Zinc is an essential mineral that is involved in testosterone production, so men over 50 may benefit from zinc supplements. DHEA: DHEA is a hormone that is produced by the adrenal gland and is involved in testosterone production. Tongkat ali, a Malaysian plant that’s been clinically proven to support testosterone in older men.
In conclusion, while testosterone levels tend to decline as men age, there are several steps men over 60 can take to help increase their testosterone levels and improve their overall health and well-being.
These steps are easy to follow. And can help you go back to what you used to look and feel.